High blood pressure, or hypertension, is a silent threat affecting over 1 billion people globally.
If left untreated, it can lead to serious health issues like heart attack, stroke, kidney disease, and heart failure.
Fortunately, managing high blood pressure is possible with simple, consistent lifestyle changes.
You can begin adopting helpful habits right from the moment you wake up.
To provide some guidance, we consulted registered dietitians.
Here are their top morning tips to help lower blood pressure and boost heart health:
-
Drink a Glass of Water
“Rehydrating your body after a night’s sleep supports healthy blood volume and circulation,” says Erin Palinski-Wade, RD, CDCES, a registered dietitian and certified diabetes educator. “Proper hydration helps maintain optimal blood vessel function and prevents blood pressure spikes.”
Trista Best, M.P.H., RD, of Balance One Supplements, adds, “Hydration is crucial for smooth blood flow through the arteries. Keeping your blood volume steady is key for maintaining healthy blood pressure.” Studies have shown that people with hypertension often have lower levels of body water. So, drinking a glass of water first thing in the morning helps replenish fluids and supports blood pressure regulation.
-
Take a Brisk Walk
A quick morning walk, whether it’s around the block or walking the dog, is beneficial beyond just starting your day positively. Research shows that walking can help improve blood pressure. “Cardiovascular exercise strengthens your heart and improves its efficiency, which can enhance cardiovascular fitness and lower resting blood pressure,” explains Palinski-Wade.
-
Manage Stress
The American Heart Association notes that managing stress can help lower stress hormones, making it an effective strategy for controlling blood pressure. “Taking five to ten minutes for deep breathing exercises or meditation can reduce stress and lower cortisol levels,” says Best. Palinski-Wade adds that these practices activate the parasympathetic nervous system, which promotes relaxation and reduces stress hormones.
In addition to deep breathing and meditation, other relaxation techniques such as guided imagery, progressive muscle relaxation, and yoga, recommended by the National Institutes of Health, can also help keep stress under control.
-
Eat a Heart-Healthy Breakfast
Starting your day with the right nutrients is crucial for healthy blood pressure. “A balanced breakfast that’s high in fiber, potassium, and magnesium supports heart health,” suggests Palinski-Wade. She recommends avocado toast on whole-grain bread, which provides these essential nutrients. If you want to mix things up, try different avocado toast variations.
It’s equally important to avoid certain foods. “Limit processed and packaged foods, as they’re often high in sodium,” advises Best. Excess sodium can lead to water retention and raised blood pressure. Health guidelines recommend staying under 1,500 to 2,300 milligrams of sodium per day.
To counteract sodium’s effects, increase potassium in your diet. Potassium-rich foods like bananas, raisins, prunes, and dried apricots help relax blood vessel walls and offset the negative impact of sodium on blood pressure. Try adding dried fruit or a sliced banana to your oatmeal or yogurt, both of which are also good sources of potassium.
-
Avoid Caffeine Right After Waking Up
Grabbing a cup of coffee immediately can spike your cortisol levels. The American Heart Association warns that chronically high cortisol can increase the risk of developing hypertension in people with normal blood pressure.
Instead of reaching for coffee right away, hydrate first, and wait 30 to 60 minutes before drinking your morning brew, recommends Best.
If you need something to hold you over, try decaf coffee.