Fortunately, you can reduce high blood pressure by changing some of your daily habits, according to health news site Live Strong.
Dr. John Higgins, a sports cardiologist at McGovern Medical School at UTHealth Houston (USA), said that the morning is the time when cardiac events such as stroke or heart attack are more likely to occur. Sometimes these heart problems can occur in part due to high blood pressure.
Adjusting some lifestyle habits can help lower blood pressure.
Here are the best morning habits to lower blood pressure.
Eat a balanced breakfast
Remember to eat breakfast, because skipping breakfast can have a big impact on blood pressure.
In fact, skipping breakfast leads to increased blood pressure, according to a March 2022 study in the International Journal of Hypertension.
Dr. Higgins says a balanced breakfast of low-fat, unsweetened yogurt with nuts and fruit is a great way to promote better blood pressure, according to Live Strong.
Drink coffee properly
Dr. Higgins recommends that people with high blood pressure start the day with a cup of decaffeinated coffee. If you want to enjoy caffeine, wait a little later and drink just one cup.
Research shows that drinking more than two cups of coffee can temporarily increase blood pressure.
However, people with a history of heart disease or high blood pressure should talk to their doctor about how much coffee they should drink, according to the Mayo Clinic.
People with high blood pressure should start the day with a cup of decaffeinated coffee.
Don't eat sweets
Too much sugar can affect blood pressure. Dr. Higgins says sugar consumption can affect the hormones that raise blood pressure.
So limit added sugars and sweets. However, the natural sugars in fruits and vegetables do not raise blood pressure.
Exercise regularly
Exercising in the morning is a great way to support healthy blood pressure overall. Many studies have shown that regular exercise is a good way to lower high blood pressure.
Meditate in the morning
According to Harvard Medical School, relaxing in the morning by meditating can help lower blood pressure.
Studies show that meditation helps reduce systolic and diastolic blood pressure, according to the University of Maryland Medical System (USA).
According to Dr. Higgins, meditation and breathing exercises can be used to lower blood pressure at any time of day, but morning meditation can be especially helpful, according to Live Strong.
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