Hypertensive heart disease: risk factors, complications and mechanisms
6 Things To Do When You Wake Up If Have High Blood Pressure, According To Experts
If you've got high blood pressure, how you start your day matters. These expert-approved strategies can help keep your numbers in check.
Reviewed by Dietitian Karen Ansel, M.S., RDN
Getty Images. EatingWell design.
High blood pressure (also called hypertension) is one of the most common health conditions, affecting over one billion people globally. It's often called the "silent killer" because it's the number one risk factor for death worldwide. And it can lead to serious complications like heart disease and stroke, often without any noticeable symptoms.
The good news is there are steps you can take each morning to help control your blood pressure and start your day on the right foot. Keep reading to discover expert-backed things to do when you wake up for better blood pressure management.
Related: 5 Sneaky Reasons Your Blood Pressure Is High, According to a Dietitian
Blood Pressure 101Blood pressure measures the force of your blood pushing against the walls of your arteries. When this force becomes consistently elevated, it can damage your blood vessels, heart, kidneys and other parts of your body if left unmanaged.
There are two numbers in a blood pressure reading: Systolic (the top number) and diastolic (the bottom number). Systolic measures the pressure during heartbeats, and diastolic measures the pressure between beats.
Blood pressure is measured in units called millimeters of mercury, or mm Hg. Normal blood pressure is typically below 120/80 mm Hg. High blood pressure, or hypertension, is defined as anything above 130 mm Hg systolic or 80 mm Hg diastolic.
Related: You Just Found Out You Have High Blood Pressure—Here Are 4 Things Doctors Recommend Doing First
6 Things to Do When You Wake Up for Better Blood PressureFortunately, there are natural and effective ways to lower blood pressure. Here are six expert-recommended things you can do when you wake up to manage high blood pressure.
1. Get MovingPhysical activity is one of the most effective ways to manage high blood pressure. The American Heart Association and American College of Cardiology recommend increasing physical activity as a first line of defense against elevated blood pressure.
"Regular physical activity can lower blood pressure by 5 to 7 mm Hg," says Shelley Balls, M.D.A., RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest. And research reveals that regular vigorous physical activity may reduce the risk of dying from heart disease by 31%. "Find different forms of physical activity you enjoy so you look forward to being active daily. Aim for 150 minutes per week, or 30 minutes most days of the week," says Balls.
Related: What Happens to Your Body When You Exercise 30 Minutes Every Day
2. Eat a Balanced BreakfastYour breakfast can set the tone for your blood pressure throughout the day. Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of 2-Day Diabetes Diet, recommends incorporating a balanced breakfast rich in fiber, potassium and magnesium to help stabilize blood sugar and support overall cardiovascular health.
Foods like oatmeal, bananas, leafy greens and nuts are excellent choices for your morning meal. Oats, in particular, have been shown to help lower blood pressure due to their heart-friendly beta-glucan fiber. Similarly, potassium-rich foods like bananas, raisins and apricots can help balance sodium levels in your body, reducing the strain on your arteries.
3. Drink UpResearch shows that dehydration can cause your blood vessels to constrict, increasing the pressure needed to pump blood through your body. Instead of reaching for a cup of coffee, downing a glass of water when you wake up can help rehydrate your body after a night of sleep and help your circulatory system work more efficiently.
"Dehydration can further insult blood pressure, so start the day with adequate hydration," advises Sarah Schlichter, M.P.H., RDN, a registered dietitian and owner of Bucket List Tummy. One small study found that people who drank 550 milliliters of water (about two cups) upon waking and before bed for 12 weeks experienced significant reductions in systolic blood pressure.
4. Practice Relaxation TechniquesSome research suggests that relaxation techniques like meditation, mindfulness and deep breathing exercises can help lower stress and improve blood pressure by calming the nervous system and reducing the production of the stress hormone cortisol.
"Take five minutes when you wake up to incorporate slow, deep breathing exercises," suggests Palinski-Wade. "This can help activate the parasympathetic nervous system, reducing stress and potentially lowering blood pressure."
5. Make Sure You Get Enough SleepStudies show that lack of quality sleep is a significant risk factor for high blood pressure. "Sleep is an important factor for blood pressure because it helps regulate hormones that control stress and metabolism," Balls explains. "Not getting enough sleep (six hours or less) and poor sleep quality can increase the risk of high blood pressure." So, make sleep a priority and aim for seven to nine hours every night.
6. Brush and FlossInterestingly, taking care of your oral health can help manage high blood pressure. Several studies have found an association between severe gum disease (a.K.A. Periodontal disease) and elevated blood pressure.
Poor oral health can also make your blood pressure medication less effective, says Palinski-Wade. So, brush and floss when you wake up and before bed.
The Bottom LineHow you start your day can significantly impact your blood pressure. The good news is there are things you can do when you wake up that can help manage high blood pressure, like physical activity, eating a balanced breakfast, drinking water, practicing relaxation techniques, getting enough sleep, and taking care of your oral health. Incorporating these healthy habits into your morning routine is a surefire way to boost cardiovascular health. As always, if you have any questions or concerns regarding your blood pressure, talk to your healthcare provider.
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The Dash Diet For Hypertension
A proven meal plan that helps lower blood pressure through mindful eating and nutritious recipes
The Dietary Approaches to Stop Hypertension (DASH) diet represents more than just another eating plan. Developed by health experts specifically to combat high blood pressure, this evidence-based approach has shown consistent results in improving heart health and overall wellness.
Research indicates that following the DASH diet can lead to lower blood pressure within weeks, making it a valuable tool for the millions affected by hypertension. The diet's core principles focus on reducing sodium intake while increasing nutrients that naturally regulate blood pressure.
According to recent studies by the National Heart, Lung, and Blood Institute, participants following the DASH diet showed significant improvements in blood pressure readings within just two weeks of starting the program. This rapid response demonstrates the diet's effectiveness as a first-line intervention for managing hypertension.
Essential componentsThe DASH diet emphasizes several key nutritional elements:
Nutritionists recommend gradually transitioning to these dietary guidelines to ensure sustainable adoption. Starting with small changes, such as incorporating one extra serving of vegetables daily or switching to whole grain alternatives, can make the adjustment more manageable.
Health benefits beyond blood pressureHypertension can lead to serious complications including heart disease, stroke and kidney problems. The DASH diet addresses these risks through multiple mechanisms:
The reduced sodium intake directly impacts blood pressure levels, while increased consumption of potassium, magnesium and calcium helps support blood vessel health. Additionally, the diet's high-fiber content promotes healthy weight management, which further contributes to blood pressure control.
Recent medical research has uncovered additional benefits of the DASH diet, including improved insulin sensitivity, reduced inflammation markers and better cognitive function in older adults. These findings suggest that the diet's impact extends far beyond its original focus on blood pressure management.
Weekly meal planningFollowing a structured approach makes the DASH diet more manageable. Here's a practical seven-day plan designed to meet all nutritional requirements while keeping meals interesting and flavorful:
Day 1
Day 2
Day 3
These foundational recipes demonstrate DASH diet principles while delivering satisfying flavors and optimal nutrition:
Power breakfast bowl
Combine oats and milk in a saucepan, cook until thickened (approximately 5-7 minutes). Stir occasionally to prevent sticking. Top with remaining ingredients for a breakfast containing 12g protein and 8g fiber.
Mediterranean wrap
Layer ingredients on tortilla and roll tightly. This wrap provides 20g protein and healthy monounsaturated fats.
Keys to successMaintaining the DASH diet becomes easier with these practical strategies developed by nutrition experts:
The DASH diet represents more than a temporary solution for high blood pressure. It offers a sustainable approach to better health through mindful eating. By focusing on nutrient-rich foods and balanced meals, this eating plan supports not only heart health but overall wellness. The wide variety of allowed foods ensures that following the DASH diet can become a satisfying, long-term lifestyle choice that promotes lasting health benefits.
This story was created using AI technology.
These 2 Arm Positions Can Lead To Higher Blood Pressure Readings
The American Heart Association recommends that you take you measure your blood pressure while you ... [+] "sit in an upright position with back supported, feet flat on the floor and your arm supported at heart level." (Photo: Getty)
gettyYou might want to arm yourself with this knowledge. The position of your arm could significantly increase your blood pressure readings, according to a study just published in JAMA Internal Medicine. So, when measuring your blood pressure, you may not want to leave things hanging—meaning leave your arm hanging by the side of your body. You also may not want to lap things up—meaning resting your arm on your lap. Both positions can yield not so accurate blood pressure readings, even to the point where you may think that you have hypertension when you don't.
The American Heart Association recommends that you take you measure your blood pressure while you "sit in an upright position with back supported, feet flat on the floor and your arm supported at heart level." Your arm should be bare with the blood pressure cuff directly touching your skin. Wearing so many jackets so that you look like the Michelin Man, could affect the readings. The cuff should not cross your elbow but instead the bottom of it should be positioned right above the bend of you elbow. Don't participate in a stressful or strenuous activity—like exercising, having sex or telling your significant other, "You're overreacting"— right before the measurement. Instead, relax for around five minutes beforehand. The AHA specifically recommends, "Resist the urge to talk or look at a cellphone" because who knows what little box of fun will tell you next.
For the study, a team of researchers from the John Hopkins School of Medicine and Bloomberg School of Public Health recruited and randomly assigned 133 study participants to get their blood pressure measured with their arms in three different positions in different orders: supported on a desk, resting in their laps and hanging by their sides. In all cases, the participants remained seated when their blood pressures were taken. They all emptied their bladders prior to the measurements because thinking, "I have to pee, I have to pee, oh my, do I have to pee," could be considered kind of a stressful situation.
In order to mimic the participants going to clinic to get their BP measured, they had each participant walk for two minutes and then sit for five minutes in a back and feet supported position. Then they measured the blood pressure with the participant's arm in a given position three times in row with 30 seconds interspersed between each measurement. After the participant completed all three measurements in one position, the participant then walked again for two minutes followed by five minutes of rest before proceeding to the next arm position.
Of course, your blood pressure can vary significantly throughout the day even minute-to-minute, unless you happen to be a robot—which would have had other signs and symptoms. Therefore, to account for such variation, each participant finished with a fourth set of three blood pressure measurements with his or her arm once again supported on a desk. This allowed the researchers to factor in changes in blood pressure over time when doing their analyses.
The lap positions on average yielded systolic blood pressure measurements that were 3.9 mmHg higher than the desk-supported measurements and diastolic blood pressure measurements 4.0 mmHg higher. These differences jumped up to 6.5 mmHg and 4.4 mmHg, respectively, when comparing the arm hanging by the side versus the desk-supported measurements.
This emphasized the importance of follow the recommended way of measuring blood pressure. Many of the studies that helped establish the associations between higher blood pressure and the risks of heart attacks, stroke and other types of cardiovascular disease measured people's blood pressure in a standardized manner that follows the recommended way. So, the guidelines that tell you where your blood should be assume that you are taking your blood pressure in this same manner. If you don't then the blood pressure thresholds for different risks may not have the same meaning for you.
Now, you may say, "Hold on a second," and point out that the last time you were at a clinic or the hospital, healthcare workers did not measure your blood pressure in the recommended position. That may be true. And, if so, it could be a problem. It could be that healthcare systems are not given their employees the time, resources and maybe even the training to measure blood pressure properly. If, for example, there is pressure to move more and more patients through a clinic, the incentive could be to do things—such as measure blood pressure—more and more hastily.
This is yet another example of where haste in the healthcare system makes waste. While you don't want to miss getting high blood pressure properly treated, you also don't want to mistakenly believe that you have hypertension. This could lead to unnecessary worry, testing, healthcare visits and medications. And that could put a lot of pressure on you mentally, emotionally and financially.
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