25 Easy Ways to Lower Blood Pressure After 60

7. Reduce Stress to Protect Heart Health

Chronic stress leads to elevated cortisol levels, which cause blood vessels to constrict and increase blood pressure. Managing stress through relaxation techniques can help keep hypertension under control. Deep breathing exercises for five minutes a day can lower blood pressure by calming the nervous system. Mindfulness and meditation have been shown to reduce stress hormones and promote relaxation. Reducing screen time and setting boundaries around digital devices can also help minimize stress and improve overall mental well-being.

8. Improve Sleep Quality for Better Blood Pressure Control

Poor sleep is linked to higher blood pressure levels. Lack of sleep disrupts the body’s ability to regulate stress hormones, which can contribute to hypertension over time. Creating a consistent bedtime routine helps regulate sleep patterns. Going to bed at the same time each night and avoiding caffeine in the late afternoon can improve sleep quality. Reducing exposure to screens before bed can also make it easier to fall asleep and stay asleep.