High blood pressure, also known as hypertension, often has no symptoms. However, if left unchecked, it poses a significant risk for heart disease, stroke, and kidney and eye diseases, according to the Mayo Clinic.

The only way to know if you have hypertension is by checking your blood pressure regularly.

While medications may be necessary, lifestyle changes can also help lower blood pressure. Incorporating morning habits like reducing caffeine, eating a healthy breakfast, avoiding sugar, exercising, and managing stress can effectively keep your blood pressure in check.

Let's explore these morning habits to lower blood pressure.

What is High Blood Pressure or Hypertension?

High blood pressure occurs when blood presses against artery walls with consistently high force, straining the cardiovascular system. In the U.S., hypertension affects 122 million people, with many unaware they have it, earning it the nickname "The silent killer." It results from the narrowing of tiny blood vessels called arterioles, causing the heart to pump harder and elevate blood pressure.

High blood pressure values are typically 140/90 mmHg or higher, with readings above 180/120 mmHg requiring immediate medical attention.

Hypertension can lead to:

• Heart attack or heart failure
• Stroke
• Kidney disease or failure
• Vision loss
• Dementia
• Angina or chest pain
• Peripheral artery disease

5 Morning Habits for Lower Blood Pressure

Small lifestyle changes can significantly impact your blood pressure. Here are five morning habits to lower blood pressure naturally.

Getting Enough Exercise Regularly

Research indicates that both aerobic and resistance exercises in the morning can help maintain healthy blood pressure levels. Exercise can lower blood pressure for up to 24 hours.

While strenuous workouts may temporarily raise blood pressure, the Centers for Disease Control and Prevention recommend two and a half hours of moderate-intensity aerobic exercise and 90 to 150 minutes of strength training weekly to support heart health. This routine can lower blood pressure by up to 5 mmHg.

For children and teens, the exercise recommendation is one hour daily. Increase your activity level through:

• Morning walks instead of driving
• Completing household chores
• Using the stairs
• Gardening
• Playing sports

Eating a Healthy Breakfast

A 2022 meta-analysis from The International Journal of Hypertension associates skipping breakfast with increased hypertension risk. Timing and food choice are crucial. Dr. Higgins recommends a low-fat yogurt parfait with nuts and fruit for a heart-healthy breakfast.

The International Institute of Health suggests Dietary Approaches to Stop Hypertension (DASH) as part of a cardiovascular health routine, including:

• Nuts, fruits, vegetables, and whole grains
• Low or zero-fat dairy products and vegetable oils
• Fish, while limiting processed foods high in fats and added sugars

Incorporating these foods can enhance your lifestyle for blood pressure management.

Cutting Back on Sugars Entirely

If you rely on sugary foods like donuts, pastries, and cereal for breakfast, you might be consuming excessive sugar. High sugar intake can impact blood pressure, as Dr. Higgins notes, by affecting hormones that regulate blood pressure levels. Hypertension can lead to atherosclerosis, stiffening arteries and raising blood pressure.

People who reduce sugar and refined carbs often experience weight loss and improved blood pressure levels. A 2020 study found that individuals on low-carb, low-fat diets saw their diastolic blood pressure decrease by an average of 5 mmHg and systolic by 3 mmHg over months.

Manage Stress With Mindfulness-Based Meditation

Managing stress through relaxation in the morning benefits health and blood pressure. Harvard Health Publishing advocates for meditation to control blood pressure effectively.

The University of Maryland Medical System found that mindfulness-based meditation reduces systolic and diastolic pressure risks. Harvard Health notes that a relaxed state increases nitric oxide production, widening blood vessels and lowering blood pressure.

Here are some mindfulness-based meditation practices to relieve stress and lower blood pressure:

• Morning walks
• Sitting quietly with eyes closed
• Reading a book
• Listening to music
• Relaxing muscles

Limit Your Caffeine Intake

Many start their day with coffee. Consuming 1-3 cups daily typically won't raise blood pressure, but exceeding this or having a low tolerance for caffeine can. Caffeine, a stimulant, can spike blood pressure by blocking hormones that widen arteries.

High-caffeine energy drinks also raise blood pressure and cardiovascular risks. Experts advise against energy drinks due to health concerns.

Can Drinking Water Help Lower Blood Pressure?

Research suggests that drinking 550 milliliters of water within two hours of waking and before bedtime may help lower blood pressure, but studies are ongoing.

Final Words

High blood pressure or hypertension increases the risk of cardiovascular diseases, heart failure, stroke, and kidney diseases. However, practicing morning habits like regular exercise, a balanced breakfast, reducing sugar, managing stress with meditation, and limiting caffeine intake can naturally lower blood pressure.

These easy-to-follow techniques can help manage high blood pressure naturally. However, if your blood pressure remains consistently high, seek medical attention to mitigate health risks.