Your daily habits can make or break your efforts in maintaining healthy blood pressure. From what you eat (or don’t eat) to how much caffeine you consume, even seemingly minor missteps can contribute to higher blood pressure levels over time—especially as you age.
To help you stay on track and keep your cardiovascular system in great shape, we spoke with doctors and heart health experts about some of the most common habits that may be secretly raising your blood pressure. Whether it’s skipping meals, overdoing it on the caffeine, or ignoring underlying health issues like sleep apnea, steering clear of these pitfalls can protect your heart and support your overall wellbeing.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Skipping breakfast
Whether you're busy, find it hard to work up an appetite in the morning, or are trying to cut back on calories, there are many reasons you might find yourself skipping breakfast. However, you know what they say: breakfast is the most important meal of the day. It's crucial to your health that you eat something in the morning for several reasons. As it turns out, Dr. Ramit Singh Sambyal, MD, says it can help you maintain healthy blood pressure. "Not eating a proper, balanced meal in the morning can cause your body to go into starvation mode which will raise your blood pressure levels significantly," he says.
However, what you eat is also crucial. "Eating something high in sugar can also be just as bad as not eating anything at all because it could still trigger a rapid rise in blood pressure," Dr. Sambyal warns. Fortunately, there are plenty of healthy breakfast options to choose from. He recommends something with both protein and complex carbs, like health benefit-packed Greek yogurt. "This combination will give you sustained energy throughout the day while keeping your blood pressure levels stable," he concludes.
2. Too much caffeine
Sorry, coffee lovers! We get it: there's nothing like a hot cup of joe in the morning. In fact, drinking coffee can even be good for you, with health benefits that include weight loss. However, Dr. Sambyal warns consuming too much caffeine in the morning could lead to unhealthily high blood pressure.
He says you should especially be careful of your caffeine consumption if you're over 60. "Consuming caffeine in the morning may seem like a good way to get your day started, but for people over 60 it can be dangerous," he tells us. "Caffeine is known to raise blood pressure levels and over time it can cause permanent damage to your cardiovascular system. I recommend avoiding any caffeinated beverages first thing in the morning and instead opt for non-caffeinated options such as warm lemon water or herbal tea. These drinks are much lower in caffeine and don't come with the same risk of elevated blood pressure." Got it!
3. Ignoring Sleep Apnea
Poor sleep quality is linked to higher levels of stress hormones, increased blood pressure, and a greater risk of heart disease and stroke. Over time, the cumulative effect of inadequate sleep can have severe consequences for cardiovascular health.
"Hypertension and sleep apnea have a very close relationship. Sleep apnea, which is characterized by unstable breathing or pauses in breathing cycles during sleep, can lead to increased blood pressure at night and during the day. If untreated, sleep apnea results in hypertension that becomes chronic and increases the risk of such cardiovascular episodes as heart attacks and strokes," Michael O. McKinney, a physician and a specialist in cardiovascular health, says.
4. Sedentary Lifestyle
Regular physical activity strengthens the heart muscle, enabling it to pump blood more efficiently with less effort. A sedentary lifestyle, on the other hand, can lead to a weaker heart that has to work harder to circulate blood, increasing blood pressure.
"Indisposition for routine exercise is attributed to excessive weight gain and thus a weakened heart muscle. Inactivity also puts pressure on the heart, where the heart has to work harder to pump blood, which in turn leads to the rise of pressure levels. Prior evidence also shows that hypertension, a condition that is characterized by enough blood pressure, is a result of consistent inactivity," McKinney says.
5. Taking Certain Supplements
Many people turn to supplements to treat their health issues—but even natural supplements don't come without risks. A lot of popular options can contribute to high blood pressure, in particular.
Licorice root is one potentially dangerous option. Often used for its potential digestive and anti-inflammatory benefits, this supplement leads to sodium retention, and potassium loss caused by glycyrrhizin can result in elevated blood pressure. Prolonged or excessive use of licorice root can exacerbate hypertension.
"Licorice root contains glycyrrhizin, a compound that can cause sodium retention and potassium loss in the body. This imbalance can lead to fluid retention and elevated blood pressure. Prolonged use of licorice root supplements can contribute to hypertension and worsen existing cardiovascular conditions," Dr. Kubanych Takyrbashev, MD and health & wellness advisor reveals.
Stay safe!
