Lifestyle factors are important for maintaining healthy blood pressure. Regular physical activity, sufficient sleep, a healthy diet, and implementing a bedtime routine are simple habits that can help reduce blood pressure levels.

Quick Look

• Research shows blood pressure increases with occupational physical activity (OPA) in male construction workers.
• Cardiovascular diseases are more common among men in construction and those with physically demanding jobs.
• Healthy diet and lifestyle habits are vital to reduce blood pressure and improve cardiovascular health.
• Regular physical activity, proper sleep, reduced alcohol consumption, and blood-sugar-balancing foods are simple habits to lower blood pressure.

The importance of cardiovascular health

Research finds that construction workers and those with physically demanding jobs are at a higher risk for cardiovascular complications. A 2023 study published in the International Archives of Occupational and Environmental Health found higher systolic and lower diastolic blood pressure with increasing occupational physical activity (OPA) in male construction workers, especially younger ones.

Cardiovascular disease (CVD) is the leading cause of death worldwide, and hypertension is the primary risk factor for CVD. While hypertension is hereditary to some degree, lifestyle factors play a significant role in maintaining healthy blood pressure.

Here are six healthy habits to include daily to help lower blood pressure.

1. Go for an evening walk

Taking a walk post-dinner can help support healthy blood pressure levels. A 2021 meta-analysis on the effects of walking on blood pressure found that participants with hypertension who walked for an average of 153 minutes per week for an average of 15 weeks saw the following results:

• 4.11 mm Hg decrease in systolic blood pressure
• 1.79 mm Hg decrease in diastolic blood pressure 
• 2.76 beats per minute decrease in resting heart rate 

Walking after a meal is also a great way to help manage blood sugar. A 2022 meta-analysis found that “frequent short interruptions of standing significantly attenuated postprandial glucose compared to prolonged sitting,” but low-intensity walking led to significantly better results. 

The bottom line: A short, low-intensity walk after a meal benefits digestion and can lead to healthier blood pressure and blood sugar levels.

2. Get enough sleep

Irregular sleep patterns and sleep deprivation are linked to a host of chronic health issues, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.

According to a study published in Hypertension, people with irregular sleep patterns—people who sleep in on weekends or who vary their wakeup and sleep times during the week—are at a higher risk of high blood pressure than people who stick to a consistent sleep schedule. 

The ideal sleep time for heart health is seven to nine hours per night. And while that can be difficult with early start times at work, prioritizing an earlier bedtime can help ensure you get enough shut-eye.

But your sleep duration is just half of the picture when it comes to managing blood pressure—consistency is the other half. The study found that while sleeping in was linked to higher odds of high blood pressure—waking up 43 minutes later was associated with a 9% increase—getting to bed on time had a more significant effect. That said, even those who strayed from their usual bedtime by slightly more than 30 minutes saw a 32% higher risk of having high blood pressure.

The solution: Be consistent with your bedtime and wake-up time. 

Here are a few other ways to ensure a quality sleep:

• Keep your room dark, quiet, and cool (between 18 and 20°C or 68° and 76°F)
• Eliminate electronic devices 2-3 hours before bedtime
• Avoid caffeine and alcohol close to bed
• Be physically active and get lots of exposure to sunlight during the day

3. Reduce your salt intake

Abundant research supports the link between high sodium intake and high blood pressure. While moderate sodium intake is essential for optimal body function, reducing excessive dietary sodium helps to reduce blood pressure and the incidence of hypertension, along with reduced morbidity and mortality from cardiovascular diseases.

The reason why: Consuming large amounts of sodium impairs your blood vessels’ ability to dilate, causing blood pressure to rise. Narrow vessels and reduced elasticity mean less blood gets to the heart, ultimately leading to a higher risk of heart damage, heart attack, and heart failure.

‘Cutting back’ on sodium doesn’t mean cutting it out completely. The body still needs salt—but it requires the right amount. Eliminating processed and refined food is the easiest way to reduce sodium intake. When you eat whole foods, you control how much salt you eat. 

4. Cut back on alcohol

Although one drink may not have significant effects, consuming too much alcohol before bed can increase blood pressure and cause irregular heartbeats (arrhythmias). 

A 2020 systematic review investigating the effects of alcohol on blood pressure found that it has a biphasic response. Here are their results:

• Low and moderate-dose alcohol (<28 g) within six hours of consumption decreases or does not affect blood pressure but increases heart rate
• Moderate dose alcohol within seven or more hours of consumption does not affect blood pressure or heart rate
• High‐dose alcohol (> 30 g) within six hours of consumption decreases blood pressure but increases heart rate
• High‐dose alcohol within 7 to 12 hours of consumption decreases blood pressure and increases heart rate
• High‐dose alcohol ≥ 13 hours after consumption increases blood pressure and heart rate

The key point: High‐dose alcohol has a biphasic effect on blood pressure—it decreases blood pressure up to 12 hours after consumption and increases blood pressure 13 or more hours after consumption.

Consuming alcohol near bedtime can also sabotage your sleep—it disrupts your sleep architecture or the normal phases of deep and light sleep your cycle through at night. Even a few drinks can fragment or interrupt these patterns, leading to a more restless, disrupted, and poor-quality sleep. 

5. Increase your intake of blood pressure-balancing foods

Incorporating specific foods into your diet (and eliminating others) can profoundly affect your blood pressure levels. Here are some foods that can help fight blood pressure:

• Chia and flaxseed
• Beets and carrots
• Leafy green vegetables (swiss chard, etc.)

Apart from these, focus on foods that contain potassium—it plays a crucial role in maintaining fluid balance, nerve impulses, and muscle contractions. But, research also links a higher dietary potassium intake to a significant decrease in blood pressure. 

6. Create a bedtime routine

As we mentioned, proper sleep is paramount for healthy blood pressure levels—but stress is one of the quickest ways to curb sleep. Acute stress leads to a spike in blood pressure thanks to the release of stress hormones, but over time, chronic stress increases systemic inflammation, which is an underlying factor in the development of cardiovascular disease. 

Implementing a bedtime routine is a simple way to ease stress and support healthy sleep habits. Here are some practices to incorporate before bed to help reduce blood pressure levels:

Try progressive muscle relaxation

Progressive muscle relaxation (PMR) is a mind-body exercise that involves taking deep breaths while slowly tensing and relaxing specific muscle groups. Begin at your feet and slowly move up your body. It’s a simple and effective practice for reducing tension and relieving anxiety.

Keep a gratitude journal

Practicing gratitude is a simple way to reduce stress and blood pressure, especially at night. A 2021 study found that “gratitude and optimism were associated with lower average heart rate and blood pressure, better sleep quality, more frequent exercise, lower stress, more positive expectations for the day and reflections on the day, and greater feelings of appreciation toward others.”

Avoid stressful things near bedtime

Stress near bedtime interferes with sleep and blood pressure by triggering the release of cortisol and other stress hormones. Avoid stressful activities like checking work emails, scrolling social media, or watching upsetting content.

Instead, create a calming environment conducive to sleep. For example, do a guided meditation, play relaxing music, or practice deep breathing.

Take a hot shower or bath

A warm bath or shower helps dilate blood vessels and lower blood pressure. Hot water also helps relax muscles, which supports calmness and sleep. Add soothing essential oils like lavender or eucalyptus for an extra stress-relieving boost.

Sip some water

Staying hydrated is vital to maintain healthy blood pressure. Here’s why: When dehydrated, your body releases vasopressin, which tells the kidneys to temporarily retain water to reduce fluid loss and prevent increased sodium levels. Vasopressin also constricts blood vessels, causing a temporary increase in blood pressure. 

The solution: Ensure you’re sipping water throughout the day. Aim for at least three liters of water daily, adding more for hot weather and physical activity. If you’re at work and don’t have access to water, purchase a large reusable bottle and fill it in the morning.