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Andrew Grossett, London (2026)

20/08/2026

Eating to support healthier blood pressure **doesn’t have to be expensive.**

Some of the simplest foods can provide nutrients that play an important role in cardiovascular health.

❤️ **Beetroot** — naturally rich in nitrates, which the body can convert into nitric oxide, helping blood vessels relax.

🍌 **Bananas** — an inexpensive source of potassium, which helps the body manage sodium and supports healthy blood pressure regulation.

🥬 **Leafy greens** — foods like spinach and rocket provide potassium and naturally occurring nitrates. Frozen spinach is a great budget-friendly option too.

🐟 **Salmon & oily fish** — provide EPA and DHA omega-3 fats, which research suggests can support cardiovascular health and modestly reduce blood pressure. Tinned options can make this much more affordable.

None of these foods is a magic fix for hypertension.

They’re simply useful foods that can form part of the **bigger lifestyle picture** — alongside movement, sleep, stress management, alcohol intake and appropriate medical care.

I’ve created a simple **FREE information sheet** explaining these four foods, why they may help and easy ways to include them.

Want a copy?

👇 **Comment “FOOD” below and I’ll send you the free info sheet.**

**Know your numbers. One simple check could save your life.**

19/08/2026

When I saw **214/120**, something changed in an instant.

My first thoughts weren’t about work.

They weren’t about the gym.

They weren’t about money or any of the things we spend so much of our lives worrying about.

**I thought about my children.**

And suddenly those numbers weren’t just about me anymore.

We spend so much time looking after other people.

Our children.
Our partners.
Our parents.
Our friends.

But sometimes we forget that looking after them also means **looking after ourselves.**

That’s one of the biggest things this experience has taught me.

Checking your blood pressure takes a few minutes.

And maybe you don’t feel like you need to.

Maybe you feel fine.

I did too.

So if checking it for yourself isn’t enough motivation, think about the people who would want you around for as long as possible.

**Who needs you here?**

Check it for them.

**Know your numbers. One simple check could save your life.**

18/08/2026

There’s one part of my lifestyle before discovering my high blood pressure that I haven’t spoken about yet.

**Alcohol.**

Most nights I’d have a drink or two to wind down, usually whisky.

At social events, that could quite easily become considerably more.

I didn’t consider it a problem.

I worked. I trained. I got on with life.

**It had simply become normal.**

But after seeing **214/120**, I had to stop asking whether my lifestyle seemed normal and start asking whether it was actually helping or hurting my health.

And that meant looking at alcohol too.

Alcohol can contribute to higher blood pressure, and it can also affect things like sleep, recovery, weight and the choices we make around food and exercise.

For me, reducing it became another piece of a much bigger puzzle.

I’m not claiming alcohol alone caused my high blood pressure.

And I’m certainly not telling everyone that my choices have to become theirs.

I’m simply sharing what I had to confront in my own life.

Because one of the biggest lessons I’ve learned through this experience is that something being **normal doesn’t necessarily make it healthy.**

Sometimes we have to stop asking:

**”Do I have a problem?”**

And start asking:

**”Is what I’m doing helping me get where I want to go?”**

That was a question I had to answer honestly.

Maybe it’s one worth asking yourself too.

**Know your numbers. One simple check could save your life.**

16/08/2026

People often ask me what I did to turn my blood pressure around.

The answer isn’t particularly exciting.

**There was no one thing.**

No magic food.
No supplement.
No single exercise.
No quick fix.

For me, I had to look honestly at the lifestyle I’d been living for years.

My sleep.
My food.
My training.
My alcohol.
My stress.
My recovery.

I didn’t change everything overnight, and I certainly didn’t do everything perfectly.

But I started making better decisions — consistently.

And over time, my numbers changed.

But here’s something that’s really important to me:

**I don’t consider the job finished.**

Better numbers today don’t guarantee better numbers forever.

I’m getting older. My body will change. My circumstances will change. So keeping an eye on my blood pressure is now simply part of looking after myself.

And this isn’t about choosing between lifestyle and medication.

Medication can be essential for some people, and nobody should stop or change prescribed treatment without speaking to a healthcare professional.

But whether medication is needed or not, **our everyday choices still matter.**

For me, if my lifestyle was part of what got me into trouble, then changing that lifestyle had to become part of getting me out of it.

And now?

**My job is to keep my numbers where I want them.**

There is no finish line.

It’s maintenance for life.

And I’m never going back to not knowing.

**Know your numbers. One simple check could save your life.**

15/08/2026

Checking your blood pressure is a great first step.

But what you do with that information matters too.

One reading doesn’t always tell the whole story. Blood pressure can change throughout the day, which is why **how you measure it, recording your readings and looking for patterns over time** can be so useful.

So remember:

❤️ **CHECK IT** — Take your reading properly and consistently.

📝 **RECORD IT** — Note the date, time, reading and anything else that might provide useful context.

📈 **UNDERSTAND IT** — Look at the pattern over time rather than becoming obsessed with one individual number.

And importantly, don’t ignore readings that concern you. If your blood pressure is consistently high, speak to a healthcare professional. Very high readings, particularly alongside concerning symptoms, may require urgent medical attention.

This isn’t about becoming frightened or obsessed with numbers.

It’s about being **informed.**

Because information gives you the opportunity to act.

Save this post so you’ve got it when you need it — and send it to someone you care about who hasn’t checked their blood pressure recently.

**Check it. Record it. Understand it.**

**Know your numbers. One simple check could save your life.**

13/08/2026

We know so many numbers without even thinking about it.

Our PIN.
Our weight.
Our step count.
Our phone battery percentage.
Maybe even our car registration.

But ask someone what their blood pressure is...

and very often, they simply don’t know.

**I didn’t know mine either.**

Until the day I checked and saw **214/120** staring back at me.

I’m not suggesting you become obsessed with checking your blood pressure.

I’m suggesting you become **aware of it.**

Because there’s a huge difference between worrying about something and simply having the information.

If your numbers are good, great.

If they’re not, knowing gives you the opportunity to do something about it.

So today, I’m asking you one simple question:

**Do you know your numbers?**

If you don’t, maybe today is the day you find out.

**Know your numbers. One simple check could save your life.**

12/08/2026

I’ve trained for most of my adult life.

I’ve been a personal trainer. I’ve competed as a bodybuilder. I’ve spent years pushing myself in the gym.

And I still absolutely love it.

**That hasn’t changed.**

But something else has.

For years, so much of my training was about what I could see in the mirror.

More muscle.
Better condition.
More weight on the bar.

These days, I still want to be strong. I still want to look good. And I’m definitely not ready to stop pushing myself.

But after discovering my blood pressure was **214/120**, my definition of being “fit” changed.

I realised that I’d spent years building a body that **looked healthy**, without paying nearly enough attention to what was happening on the inside.

So now I train differently.

I think more about cardiovascular fitness.

I think more about recovery.

I think more about longevity.

And I’m far less interested in proving how much weight I can move just for the sake of it.

The gym is still a huge part of my life.

**The difference is what I’m training for.**

I’m not just training for the person looking back at me in the mirror anymore.

I’m training for the life I want to be around to live.

And I’ll talk more about exactly how my training has changed in another post.

**Know your numbers. One simple check could save your life.**

11/08/2026

For years, I averaged around **4–5 hours of sleep a night.**

And I’d completely normalised it.

I trained.
I worked.
I got everything done.

So in my head, I was fine.

But there’s a big difference between **functioning** and giving your body what it actually needs.

When I started looking seriously at my blood pressure, I realised I couldn’t just focus on one thing.

Because chances are, one thing didn’t get it there.

For me, sleep was a piece of the puzzle I’d massively underestimated.

Good-quality sleep gives your body an opportunity to recover. Your heart rate normally slows, your blood pressure falls, and your cardiovascular system gets a break.

That doesn’t mean getting more sleep is some magic cure for high blood pressure.

It isn’t.

But if you’re working on improving your numbers, don’t overlook something as fundamental as sleep simply because you’ve convinced yourself you can function without enough of it.

I did exactly that for years.

**Food matters.
Movement matters.
Stress matters.
Alcohol matters.
Sleep matters.**

Sometimes improving your health isn’t about finding one big solution.

It’s about identifying the smaller things that have been working against you for years — and changing them one by one.

**Know your numbers. One simple check could save your life.**

10/08/2026

You probably know how much battery your phone has right now.

But do you know your blood pressure?

We pay attention to the numbers on our phones because they give us information — and that information gives us the chance to act.

Our bodies deserve the same attention.

The problem with high blood pressure is that you may not know it’s high unless you actually check.

I didn’t.

When I checked mine, the number staring back at me was **214/120**.

It was frightening — but knowing gave me something incredibly important:

**The opportunity to act.**

So next time you check your phone battery, use it as a little reminder to ask yourself:

**Do I know my numbers?**

Don’t wait for your body to give you a warning.

**Know your numbers. One simple check could save your life.**

08/08/2026

Improving insulin sensitivity isn’t about following a perfect diet.
It’s about building habits you can stick with.
Here are five simple places to start:
✅ Move more each day.
✅ Include resistance training.
✅ Prioritise good sleep.
✅ Eat more whole, minimally processed foods.
✅ Focus on consistency over perfection.
Remember, these habits support overall metabolic health, but if you have high blood pressure or concerns about your health, it’s important to speak with a healthcare professional for personalised advice.
Your health doesn’t change overnight.
But your habits can.
And that’s where change begins.
Know your numbers. One simple check could save your life.

Andrew Grossett

20/08/2026

19/08/2026

18/08/2026

16/08/2026

15/08/2026

13/08/2026

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11/08/2026

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08/08/2026

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