High blood pressure, or hypertension, is a widespread condition affecting over a billion people globally and can lead to serious health problems if not managed.
Fortunately, simple and consistent lifestyle changes, starting with your morning routine, can help control it.
Registered dietitians offer these top morning tips for lowering blood pressure and improving heart health:
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Drink a Glass of Water: Rehydrating after sleep supports healthy blood volume and circulation, maintaining optimal blood vessel function and preventing blood pressure spikes. Proper hydration is crucial for smooth blood flow. Studies show those with hypertension often have lower body water levels, so morning hydration is key.
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Take a Brisk Walk: A quick morning walk improves heart efficiency and strengthens it, enhancing cardiovascular fitness and lowering resting blood pressure. Research supports the blood pressure-lowering benefits of walking.
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Manage Stress: Reducing stress hormones is effective for controlling blood pressure. Taking 5-10 minutes for deep breathing or meditation can lower cortisol levels by activating the parasympathetic nervous system, promoting relaxation. Other techniques like guided imagery and yoga can also help.
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Eat a Heart-Healthy Breakfast: Starting with a balanced breakfast high in fiber, potassium, and magnesium supports heart health. Avocado toast on whole-grain bread is a good example. Limiting processed, high-sodium foods is crucial, as excess sodium raises blood pressure. Increasing potassium-rich foods like bananas and dried fruits can counteract sodium’s effects by relaxing blood vessel walls.
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Avoid Caffeine Right After Waking Up: Immediately drinking coffee can spike cortisol levels, and chronically high cortisol can increase hypertension risk. Hydrate first and wait 30-60 minutes before your coffee. Decaf is a good alternative in the meantime.
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