Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Credit: Getty Images. EatingWell design.
Key Points
A daily walk can be helpful for lowering blood pressure, but so are other daily habits.
Reducing sodium intake, staying hydrated and getting quality sleep are equally effective.
Habit stacking, making one change at a time and visual cues can help create daily habits.
Some call it “the silent killer.” High blood pressure, also known as hypertension, may seem relatively innocuous when you get a high reading at your annual checkup, but it can mean long-term trouble. “It’s the leading cause [of preventable death] behind stroke, heart disease and kidney disease,” says cardiologist B. Keith Ellis, M.D.
One way to sidestep those serious ramifications? By taking more steps. “Walking trains your blood vessels to dilate more effectively, which decreases circulatory resistance,” says Gina Rancourt, M.S., RD, CD. The dietitian suggests that adding 2,500 to 3,000 extra steps daily can lower systolic numbers by an average of 5 to 8 mm Hg and diastolic by 4 to 5 mm Hg. But walking more isn’t the only way to diminish your risk. Our experts have additional suggestions that can help bring down your blood pressure numbers, and not all of them have to do with diet or exercise.
Reduce Sodium Intake
Both Ellis and Rancourt recommend eating less salt to help lower your blood pressure. One study found that a reduction in dietary sodium significantly reduced blood pressure in the middle-aged and senior adults who participated, with no adverse effects.
Why does it work? Because sodium causes your body to retain water, which is a stressor for your blood vessels. People with hypertension should shoot for less than 1,500 milligrams of salt per day.
Rancourt says that her favorite recommendation for reducing sodium intake is following the DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on eating more vegetables, fruits, whole grains and nuts while limiting red meat and sugar.
“Large-scale reviews show that the DASH diet is the single most effective nondrug intervention available. When you combine the DASH diet for sodium reduction and movement like walking and structured exercise, the drop in blood pressure can be extremely effective,” she explains.
Stay Adequately Hydrated
There’s a plethora of reasons to drink enough water, and lowering your blood pressure may be one of them, says Ellis. One study found that drinking 6 to 8 (8-ounce) cups of water each day was enough to lower hypertension risk. Wondering how much water you should be drinking per day? The general recommendation for daily water intake is about 11.5 cups for women and 15.5 cups for men.
That may sound like a lot, but preventing dehydration could be worth it to keep your blood vessels properly dilated. Keep in mind that eating fruits and vegetables, like those emphasized in the DASH diet, counts toward your hydration goals. However, skip this method if you have heart failure, which requires you to minimize fluid in your body.
Keeping a water bottle that you love by your side and refilling it throughout the day is the easiest way to make drinking more water a habit. Using a water tracker, such as an app, can show your progress throughout the day and send helpful reminders in case you need it.
Get Enough Quality Sleep
Sufficient sleep and blood pressure are closely tied together: Better-quality sleep can result in lower blood pressure. Your blood pressure goes down when you’re sleeping soundly, due to blood vessels relaxing and a decrease in stress hormones. Therefore, it makes sense that insomnia and high blood pressure are linked. Recent research has even shown people with irregular sleep habits (either too much or too little sleep) are 20% to 30% more likely to have high blood pressure.
That’s why the key word here, says Ellis, is “quality.” It’s great to get at least seven hours of sleep a night, he says, but if you have sleep apnea, it can undo that good work. “Sleep apnea is where a person may stop breathing at night. Sleep apnea is a big driver of hypertension and atrial fibrillation as well,” Ellis warns. It’s no coincidence that up to 50% of people with hypertension also have obstructive sleep apnea (OSA), so if you suspect that you’re one of them, it’s best to check in with your doctor about scheduling a sleep study.
Sleep hygiene is an important factor in getting the rest you need. That means going to bed and waking up at the same time every day, even on the weekends. Avoid caffeine later in the day. Exercising during the day will help get you primed for sleep, but if you’re working out later in the evening, it’s best to lower the intensity of your movement so you’re not overstimulated.
Making Habits Stick
Try habit stacking: Rancourt says tying a new behavior to an existing ritual can make it come more easily. One example she shares is taking a 10-minute walk after your morning coffee. Or consider taking your morning coffee on a walk.
Start with small, specific actions: Rancourt says that making your plans a reality sometimes requires being more specific in your plan, such as not just eating more vegetables, but filling half your plate with them at lunch and dinner. When we’re more specific and quantify a goal, it makes it easier to know if we’re taking action and meeting that goal.
Make one change at a time: One common mistake is trying to make too many changes at once, which can often lead to frustration. Focusing on one action at a time can feel less overwhelming. For example, Ellis says that when he’s counseling patients to improve their dietary habits, he tells them to cut back one favorite food between visits so they’re not losing everything at once. “When we get there, then we can start fine-tuning things,” he says.
Incorporate visual cues: Worried you’ll forget to bring your water bottle to work with you to make sure you drink enough? Leave it where you can’t miss seeing it, like next to your car keys. The same thing goes for walking—leave your sneakers by the door so you can’t avoid the reminder, says Rancourt.
Our Expert Take
Lowering your blood pressure doesn’t come from an easy fix. Taking action to make yourself healthier requires some very real lifestyle changes. Walking is one excellent way to start. As Rancourt puts it, “It’s a small time investment for a large heart-health benefit.” However, to truly get yourself on the right path, there are other methods that are just as helpful as daily walks.
Whether you begin reducing sodium intake by adhering to the DASH diet, prioritize drinking more water, or refocus your schedule to get more sleep, each of these is a step in the right direction. Talk to your doctor before making any dramatic changes, but chances are they’ll agree with our experts that adding all of these adjustments to your daily routine is your best bet for a healthier heart.
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