In the United States, almost half of adults have high blood pressure (hypertension). High blood pressure occurs when the force of blood becomes too high as it pushes against the walls of your arteries.
Factors such as diet, stress, sleep, and even hidden environmental triggers (such as air pollution) can contribute to elevated blood pressure, which in turn raises the risk of heart disease and stroke.
Even if you think you know what causes high blood pressure, here are nine less obvious habits that quietly raise it, plus how you can lower it naturally.
Sleep is important for blood pressure regulation. Poor sleep (both in terms of quality and duration) can raise your blood pressure.
Focus on getting good quality sleep by avoiding heavy meals a couple of hours before bed, getting enough physical activity, and keeping your bedroom quiet, cool, and dark for a relaxing sleep environment.
It is recommended that adults over the age of 18 get 7 to 9 hours of sleep per night.
Skipping breakfast has been shown to spike cortisol, the main stress hormone. In studies conducted on females and teenagers, those who regularly skipped breakfast experienced higher elevations in blood pressure.
More studies are needed on larger populations, but researchers have found that regular spikes in cortisol may lead to an increase in metabolic syndrome, a group of conditions that raise your risk of heart disease, diabetes, stroke, and other harmful health conditions.
To keep blood pressure at a normal level, drink plenty of water. Dehydration can narrow your blood vessels, which may lead to higher blood pressure.
It is recommended that men consume at least 15.5 cups of fluids per day and women consume at least 11.5 cups of fluids per day (from both water and foods).
Working long or overtime hours can lead to sustained stress that is associated with an increased risk of high blood pressure.
To reduce your risk, make sure to take frequent breaks and do something relaxing. Even “micro-breaks” (10 minutes or less) will give you time to get up and grab a coffee, stretch your legs, go for a quick walk, or listen to a favorite song.
To prevent and decrease high blood pressure, ensure you get enough physical activity throughout the week.
The American Heart Association (AHA) recommends adults get at least 150 minutes (2.5 hours) per week of moderate-intensity aerobic activity (like brisk walking or tennis) or 75 minutes per week of vigorous-intensity aerobic activity (like running or swimming laps), or a combination of both.
Maintaining a healthy weight is important for controlling blood pressure levels. Weight gain can lead to high blood pressure, especially if you deal with overweight or obesity.
To maintain a healthy weight, focus on portion control when eating meals and ensure you are getting enough physical activity.
Smoking raises your risk of high blood pressure because it increases the risk of plaque buildup in your arteries. Over time, plaque buildup can cause a condition called atherosclerosis, which can increase your risk of heart disease. In the short term, blood pressure increases every time you smoke.
To support optimal blood pressure and heart health, it’s best to avoid or quit smoking.
Drinking too much alcohol can raise blood pressure by increasing blood volume, heart rate, and plasma renin activity (PRA), which narrows blood vessels and elevates arterial blood.
Avoid alcohol or limit intake whenever possible. The AHA recommends that women consume no more than one alcoholic drink per day and men consume no more than two alcoholic drinks per day.
Consuming high amounts of added sugar can increase your risk of obesity, which raises blood pressure. Research also shows that added sugars in soft drinks may also negatively affect blood pressure.
The AHA recommends men limit their sugar intake to no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day and women limit sugar intake to no more than 6 teaspoons (25 grams or 100 calories) per day.
While your healthcare provider may prescribe medication as part of your treatment plan, making heart-healthy lifestyle changes is just as important for lowering blood pressure. Try the following research-backed fixes for lowering blood pressure naturally.
- Improve the quality of your sleep: Getting a good night’s rest is key for blood pressure regulation. Over time, lack of sleep or poor-quality sleep can raise your risk of chronic (long-term) diseases. Aim to get 7 to 9 hours of sleep per night.
- Take a probiotic: Research has found that supplementation with probiotics—which improve levels of “good” bacteria in your gut—may significantly reduce blood pressure.
- Consume more potassium: Eating more potassium-rich foods, such as bananas and sweet potatoes, can help manage blood pressure by easing tension in blood vessel walls. Potassium-rich foods can also help lower the effects of sodium (salt) in the diet.
- Move your body: Incorporate regular exercise into your routine (at least 150 minutes per week). “You don’t need a gym membership—try power walking or any other activity that makes you sweat and become short of breath,” said Adamson.
- Eat heart-healthy foods: To support the health of your ticker, load up on vegetables, fruits, whole grains, healthy fats (such as nuts and avocado), and protein-rich foods.
- Lose weight: If you deal with overweight or obesity, losing weight will help lower blood pressure. “Work towards a healthy body weight by avoiding quick choices or takeout,” said Adamson. “Bring your lunch to work, read food labels, and try smaller portions. Even 5 to 10 pounds (lb) can make a difference in reducing high blood pressure naturally.”
Beyond the obvious drivers of high blood pressure, other factors that contribute to elevated blood pressure include lack of physical activity, smoking, alcohol, weight gain, and poor sleep.
To reduce high blood pressure and improve your overall health, there are a number of natural solutions you can try, from exercising regularly to improving your sleep quality.
