Simple daily routines in the morning can lead to significant changes!
Reviewed by Registered Dietitian Nutritionist Karen Ansel, M.S.
High blood pressure, also known as hypertension, is a stealthy threat impacting more than 1 billion Individuals globally. If not addressed, this situation can elevate your chances of experiencing a heart attack, stroke, kidney issues, and heart failure.
Luckily, having high blood pressure doesn’t have to be permanent. It can frequently be controlled through straightforward and regular adjustments to your way of living, beginning with adopting several wise routines right from when you get out of bed.
To learn more, we spoke with registered dietitians. Here are their top morning strategies to help you reduce your blood pressure and improve heart health.
Related: 5 Crafty Causes of Elevated Blood Pressure, Says a Nutrition Expert
1. Have a Glass of Water
"After fasting through the night, replenishing fluids can aid in maintaining healthy blood volume and circulation," explains Erin Palinski-Wade, RD, CDCES , a registered dietitian and certified diabetes educator. "Proper hydration ensures that your blood vessels work efficiently and helps avoid increases in blood pressure."
Trista Best, M.P.H., RD A registered dietitian from Balance One Supplements notes, "Staying hydrated is crucial for smooth blood flow through your arteries. Adequate hydration preserves blood volume, which is vital for maintaining consistent blood pressure."
Actually, a study revealed that individuals with high blood pressure exhibited reduced amounts of overall body water. Therefore, begin your morning with a glass of water It will aid in restoring hydration and maintaining normal blood pressure levels.
2. Go for a Quick Stroll
No matter if you're taking a walk around the neighborhood or going for a walk with your pet, a morning walk goes beyond setting a positive tone for your hectic day. Studies have shown that walking might also contribute to better blood pressure levels. Why? According to Palinski-Wade, "Engaging in cardiovascular exercises like walking strengthens the heart muscle and enhances its effectiveness, potentially increasing overall cardiovascular health and reducing resting blood pressure."
Related: The Top 7-Day Walking Routine to Reduce Blood Pressure, As Recommended by a Certified Fitness Expert
3. Manage Stress
The American Heart Association suggests that controlling stress might aid in lowering stress hormone levels, which could be beneficial for maintaining healthy blood pressure. "Allocate about five to ten minutes daily for deep breathing exercises or meditation to decrease stress and diminish cortisol," recommends Best. The effectiveness of these practices stems from their ability to stimulate the parasympathetic nervous system, leading to a state of calmness and a reduction in stress-related hormones such as cortisol, according to Palinsky-Wade.
Nevertheless, meditation and deep breathing are not the sole methods for introducing tranquility into your early hours. According to the National Institutes of Health, incorporating practices like guided imagery, progressive muscle relaxation, and yoga into your everyday schedule can also assist in managing stress levels effectively.
4. Consume a Cardiovascular-Friendly Morning Meal
Providing your body with the appropriate nutrients at the start of the day is an essential practice for maintaining healthy blood pressure levels. "A well-rounded breakfast filled with fiber , potassium and magnesium "Promotes heart health," according to Palinski-Wade. She recommends having a piece of avocado toast on whole-grain bread at breakfast, as this offers an excellent source of all three essential nutrients. For a fresh twist on traditional avocado toast, try out some delectable variations. avocado toast variations can shake things up.
At the same time, what you don’t eat in the morning may be almost as important as what you do eat. “Limit processed and packaged foods, which are often high in sodium,” says Best. “Excessive sodium can cause water retention and increase blood pressure, so aim to stay under 1,500 to 2,300 milligrams of sodium per day as recommended by health guidelines.”
An alternative method to mitigate the increase in blood pressure caused by sodium is by incorporating more potassium into your breakfast. Foods such as bananas, raisins, prunes, and dried apricots serve as excellent sources of this vital mineral. Potassium helps relax blood vessels and neutralizes the adverse impacts of elevated sodium levels. sodium Include some dried fruits or a sliced banana in your breakfast oatmeal or cereal for an added boost. Alternatively, mix them into yogurt; like other dairy items, yogurt is also rich in potassium.
Related: The Top Foods for Maintaining Healthy Blood Pressure: The Best and Worst Choices
5. Steer Clear of Caffeine Immediately Upon Waking
Diving right into a cup of coffee may elevate your cortisol levels. The American Heart Association states that persistently elevated cortisol levels might raise the chance of developing hypertension for individuals with regular blood pressure over a period of six to seven years.
Rather than immediately grabbing that cup, listen to Best’s advice and wait 30 to 60 minutes post-waking before having your morning coffee. If you absolutely must kick-start your day with some java flavors though, opt for a decaffeinated version temporarily.
Methods to Enhance Blood Pressure Management
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Follow the DASH Diet: “The DASH diet Reducing blood pressure effectively is one of the key benefits highlighted by Palinski-Wade regarding this strategy," she explains. The heart-friendly DASH diet focuses on natural foods such as fresh fruits, veggies, lean protein sources, and reduced-fat milk products while cutting down on salt intake. Numerous studies over many years have demonstrated its effectiveness in lowering high blood pressure. Additionally, it offers protection against cardiovascular diseases, strokes, type 2 diabetes, and weight gain issues. That's why we hold it so dear. eating plan to reduce blood pressure .
If you need assistance beginning your task, take a look at our 7-Day DASH Diet Meal Plan .
- Stay Active: "Engaging in physical activity fortifies the heart, enhances blood flow, and may reduce blood pressure gradually," states Best. For optimal cardiac wellness, follow the guideline from the Centers for Disease Control and Prevention by striving for a minimum of 150 minutes of moderate intensity workouts or 75 minutes of high-intensity exercises each week.
- Restrict Alcohol Intake and Stay Away from Smoking: "Drinking too much alcohol can increase your blood pressure, so adhere to the suggested moderate intake of one beverage daily for women and up to two for men," recommends Best. Everyone knows that smoking adversely affects both your cardiovascular system and hypertension levels. Nonetheless, kicking this habit might prove challenging. Should you smoke, consult your healthcare provider regarding methods and assistance they offer to aid you in stopping.
- Get Enough Sleep: According to the American College of Cardiology, sleeping less than seven hours each night regularly can elevate the chances of developing hypertension and heart diseases. This correlation is quite significant as studies indicate that obtaining under seven hours of sleep nightly boosts the likelihood of high blood pressure by approximately 7%, whereas getting fewer than five hours escalates this risk up to about 11%. "Strive for between seven and nine hours of good-quality rest every evening," recommends Palinski-Wade.
The Bottom Line
Improving your blood pressure begins with minor yet effective adjustments to your everyday habits. Adopt these wellness tactics such as hydrating frequently, maintaining an active lifestyle, controlling stress levels, nourishing your body with foods rich in heart-friendly vitamins and minerals, and steering clear of coffee early in the morning. For even better outcomes, adhere to the DASH eating plan, engage in consistent physical activity, cut down on alcoholic beverages, quit smoking, and ensure adequate restorative sleep.
If you have any queries or worries about your blood pressure or heart health, consult your healthcare provider to see if extra treatments might be beneficial for you as usual.
Read the initial article on Pawonation.com
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