Effective Ways to Lower Your Blood Pressure

15. Switch to a Standing Desk (Or Just Move More While Working)

Long hours of sitting can increase blood pressure by reducing circulation and slowing your metabolism. If your job involves being at a desk for most of the day, consider alternating between sitting and standing. Standing desks—or even just frequent movement breaks—help promote better blood flow, reduce stiffness, and ease cardiovascular strain. Try the “Pomodoro” technique: 25 minutes of focused work followed by 5 minutes of movement (stretching, walking, light squats). Even small changes, like pacing during phone calls or doing calf raises while brushing your teeth, help your body stay active throughout the day.

16. Cut Back on Caffeine (Strategically)

Caffeine affects everyone differently, but in some people, it can cause short-term spikes in blood pressure—even if you’re otherwise healthy. If you’re already hypertensive, it’s worth evaluating your intake. Try tracking how your body responds to coffee, tea, energy drinks, or pre-workout supplements by measuring your blood pressure before and after consumption. You don’t need to quit caffeine entirely, but switching to half-caf or enjoying your cup after breakfast (rather than on an empty stomach) can ease the jolt. Being mindful of caffeine’s impact allows you to enjoy its perks without sabotaging your heart health.