For many individuals, hypertension, or high blood pressure, often goes unnoticed without any apparent warning signs. Detection typically relies on blood pressure readings, as elevated blood pressure levels can silently inflict damage on various organs over time, including the arteries, heart, brain, kidneys, and eyes, as highlighted by the Mayo Clinic.
Fortunately, adopting certain lifestyle modifications can help naturally lower blood pressure levels. According to John Higgins, MD, a sports cardiologist at McGovern Medical School at UTHealth in Houston, implementing these changes in the morning, when blood pressure tends to rise even before waking up, can be particularly beneficial.
Dr. Higgins emphasizes that morning is a critical period when cardiac events like stroke or heart attack are more likely to occur, partly due to elevated morning blood pressure levels. Therefore, establishing effective morning habits to lower blood pressure is essential, whether managing diagnosed hypertension or prioritizing heart health.
Reduce Caffeine Intake
Your morning caffeine fix might be contributing to elevated blood pressure levels, particularly if you indulge in multiple cups. Caffeine acts as a stimulant, providing a boost of energy but also potentially causing a spike in blood pressure.
The precise mechanism behind this effect is debated among experts. Some suggest that caffeine might impede a hormone responsible for widening arteries, while others propose that it prompts the adrenal glands to release more adrenaline, as noted by the Mayo Clinic.
“Consuming two to four cups of coffee, equivalent to approximately 200 to 300 milligrams of caffeine, typically elevates blood pressure by approximately 8mm Hg systolic (the top number) and 6 mm Hg diastolic (the bottom number),” explains Dr. Higgins.
The temporary rise in blood pressure usually diminishes within about four hours. To maintain stable morning blood pressure levels, consider starting your day with decaffeinated coffee. If you still desire caffeine, delay consumption until late morning and limit yourself to a single cup.
Tip
If you have a history of heart problems or hypertension, talk to your doctor to figure out how much caffeine you can have per day, according to the Mayo Clinic.
Prioritize a Nutrient-Rich Breakfast
Skipping breakfast may have a notable impact on blood pressure, according to a March 2022 meta-analysis published in the International Journal of Hypertension. It’s not just about timing; the composition of your breakfast matters too.
A well-rounded breakfast, such as a low-fat yogurt parfait with nuts and fruit, can positively influence blood pressure for various reasons, explains Dr. Higgins. Nuts, abundant in omega-3 fatty acids, contribute to healthier blood pressure levels. Consuming just one cup of nuts like walnuts, almonds, or hazelnuts daily has been associated with a reduction in systolic blood pressure by up to 8 mm Hg.
Furthermore, fruits like kiwi, banana, and oranges have been linked to lower blood pressure. These foods are staples of the DASH and Mediterranean diets, both renowned for their emphasis on plant-based foods and their potential to significantly reduce blood pressure levels, as highlighted in an August 2020 paper in Kardiologia Polska.
Cut Down on Added Sugar
Your breakfast choices may contain hidden sugars that can impact blood pressure negatively. Foods like donuts, pastries, and cereals often pack added sugars, which can have adverse effects on blood pressure regulation.
Dr. Higgins explains that consuming sugar, particularly high-fructose corn syrup, can disrupt pathways related to aldosterone and endothelin hormones, both of which play roles in blood pressure regulation. Additionally, elevated blood sugar levels are linked to atherosclerosis, the buildup of plaque in arteries, resulting in arterial stiffness and eventually higher blood pressure.
To mitigate these effects, aim to limit your daily intake of added sugars. Pay close attention to labels, especially on items like breakfast bars, yogurts, and cereals, which frequently contain added sweeteners. Foods with a daily value (DV) of sugar exceeding 20 percent are considered high in sugar, according to the Harvard T.H. Chan School of Public Health.
Tip
The natural sugars in fruits and vegetables do not raise blood pressure, per Dr. Higgins. So feel free to pile your breakfast plate with these nutritious foods.
Maintain a Regular Exercise Routine
Though intense physical activity may momentarily elevate blood pressure, engaging in morning exercises contributes to long-term blood pressure management.
Dr. Higgins recommends aiming for two and a half hours of moderate-intensity aerobic exercise (or 75 minutes of vigorous aerobic exercise) per week, coupled with strength training sessions lasting 90 to 150 minutes. This regimen can potentially reduce blood pressure by up to 5 mm Hg.
Practice Morning Meditation
Starting your day with a meditation session can positively impact your blood pressure levels by inducing relaxation, as suggested by Harvard Health Publishing.
Studies have shown that individuals with mild hypertension who incorporate mindfulness-based meditation into their routine experience reductions in both systolic and diastolic blood pressure, as reported by the University of Maryland Medical System.
One of the mechanisms behind the effectiveness of meditation in lowering blood pressure is its ability to stimulate the production of nitric oxide, which promotes vasodilation and subsequently reduces blood pressure, according to Harvard Health Publishing.
While meditation can be practiced at any time of day, engaging in a morning meditation session can be particularly beneficial for cultivating a sense of calm at the beginning of your day, advises Dr. Higgins.
For beginners, starting with a brief meditation period is recommended. Begin by sitting quietly in a serene environment with closed eyes. Relax your muscles and silently repeat a word, phrase, sound, or short prayer of your choosing. When stray thoughts arise, acknowledge them and gently return your focus to your chosen point of meditation.