For some people, managing high blood pressure requires monitoring your numbers and taking medication prescribed by a doctor. However, your lifestyle also plays an important role in maintaining healthy blood pressure. While it’s important to practice good habits throughout the day, it’s especially important to focus on lowering your blood pressure and unwinding in the evening. According to Dr. John Higgins, a sports cardiologist with McGovern Medical School at UTHealth in Houston, studies have shown that blood pressure elevations at night and during sleep are especially detrimental to your health.
Here are seven healthy habits that you can incorporate into your evening routine to help lower your blood pressure levels and protect your heart.
1. Take a post-dinner walk
Taking a 15-30 minute walk after dinner can lower your blood pressure by up to 4 mmHg systolic and 2 mmHg diastolic. It’s also a good way to help regulate your blood sugar levels after a meal.
2. Take your blood pressure meds before bed
Taking your blood pressure medication at bedtime can prevent high blood pressure during sleep and reduce the risk of cardiovascular disease.
3. Stick to a regular sleep schedule
Irregular sleep, sleep deprivation, and sleep problems like obstructive sleep apnea are associated with high blood pressure. It’s important to get between seven to nine hours of sleep every night and maintain a consistent sleep schedule.
4. Try to eat less salt with dinner
Eating too much salt can cause your blood pressure to rise, so it’s important to limit your salt intake. Try reducing your salt intake by one teaspoon per day, which can lower blood pressure about the same as anti-hypertensive medication.
5. Snack on a fruit salad for dessert
Eating fruits like berries, bananas, and kiwis can help lower blood pressure and stabilize your blood sugar levels.
6. Skip wine with dinner and the pre-bed nightcap
Excessive alcohol intake can increase high blood pressure and affect your sleep quality. It’s important to drink alcohol in moderation and consider its effects on your overall health.
Incorporating these healthy habits into your evening routine can help manage your blood pressure levels and promote heart health.
