- Cardiologists say afternoon stress and fatigue can set the stage for blood pressure spikes.
- To keep afternoon blood pressure in check, they recommend movement and deep breathing.
- Eating a low-sodium snack and trading coffee for herbal tea may also lower blood pressure.
Nearly half of U.S. adults are living with high blood pressure, defined as readings above 130/80 mm Hg. This raises their risk for conditions like heart disease, heart attack and stroke. To complicate matters, high blood pressure is often a silent condition, as it rarely causes symptoms, explains cardiologist Brian Case, M.D., FACC, FSCAI.
While medication can play a key role in managing high blood pressure, simple lifestyle habits can also make a meaningful difference. And many of them are easy to do at home or at your desk. While any time is a good time, one of the best times of day to implement them is in the afternoon. “Afternoons are a high-risk time for blood pressure spikes because stress, fatigue and poor food choices tend to pile up,” says Case.
“Small, consistent habits make a big difference,” he says. “Patients who take an active role, staying mindful of their lifestyle, checking their numbers and addressing issues early, dramatically improve their long-term heart health.”
So, why not get started today with these five easy cardiologist-backed afternoon habits that can support healthier blood pressure?
1. Engage in Movement
Whether it’s a quick walk or some afternoon stretches in an office corner, making time for movement is key for healthy blood pressure. And the afternoon may be especially advantageous for several reasons, says cardiologist Tarak Rambhatla, M.D. For starters, the afternoon is usually peak stress time. In addition, “Blood pressure naturally rises later in the day, but light aerobic activity helps counteract this by relaxing blood vessels and improving circulation,” he explains. “Plus, it provides a mental break from routine work-related tasks, which in effect also helps lower blood pressure through decreasing vascular resistance and improving endothelial function.”
Preventive cardiologist Stephen Fenton, M.D., agrees. “Given many people are most sedentary in the afternoon, a short structured walk, stair-climb or stretch routine can drop systolic pressure by 5 to 8 mm Hg for several hours,” he says. Research has found that physical activity can lower diastolic blood pressure, too.
2. Reach for a Healthy Afternoon Snack
There’s a reason a heart-healthy eating pattern is one of the cornerstones of blood pressure management: It’s effective and proven to work. Consider the DASH diet (short for Dietary Approaches to Stop Hypertension). This heart-healthy eating plan is filled with fiber from whole grains and beans, potassium from a wide variety of fruits and vegetables, and mono- and polyunsaturated fats from nuts, seeds and fatty fish. While it’s not a low-sodium plan, it does limit sodium, a major driver of high blood pressure. So, let it be your guide.
“Choosing a low-sodium, high-potassium snack, like fruit, yogurt, nuts or vegetables, limits sodium surges and provides nutrients that support vascular relaxation,” says Rambhatla. “When choosing healthy snacks, [this] helps you avoid the sodium and refined carbohydrates that drive fluid retention and vascular stiffness in other processed snack options.”
3. Take a 5-Minute Breath-Work Break
“Deep breathing, mindfulness or simply stepping away from a busy environment can bring down blood pressure by calming the nervous system,” says Case. Rambhatla is also a fan of these strategies. “Relaxation techniques blunt the hormonal stress response that commonly peaks in the afternoon,” says Rambhatla. “Just five minutes of slow, controlled breathing activates the parasympathetic nervous system, lowering heart rate and reducing stress-related pressure spikes.” Breath work is so powerful that research has found that it can significantly lower systolic and diastolic blood pressure by 7 and 3 points, respectively.
4. Drink a Glass of Water or Herbal Tea
Dehydration doesn’t just affect your body’s fluid balance. It can also impact your blood pressure. In fact, one study found that people with high blood pressure had lower total body water and less water inside their cells than people without hypertension.
To stay hydrated throughout the afternoon, Fenton recommends reaching for a hydrating beverage, such as water or herbal tea. “A glass of water or herbal tea supports vascular function and helps reduce the tendency for blood pressure to climb later in the day,” he says.
5. Nix the Afternoon Caffeine
That afternoon latte or coffee could be silently doing your blood pressure more harm than good. In fact, research shows caffeine can significantly increase both diastolic and systolic blood pressure, especially in the short term. “Caffeine can raise blood pressure and interfere with evening wind-down. Avoiding it in the afternoon keeps numbers more stable,” says Case. That doesn’t mean you can’t still enjoy a latte or cup of coffee—go with decaf instead. Or, better yet, sip some herbal tea. Either way, you’ll prevent those afternoon blood pressure spikes and sleep better, too.
Our Expert Take
Whether you’re rushing to crank out an end-of-the-day deadline or racing to pick the kids up from school, afternoons can be stressful. If you’re already dealing with high blood pressure, that’s the last thing you need. Fortunately, cardiologists have afternoon strategies to bring your blood pressure numbers down, like taking a quick walk, reaching for a healthy snack, doing five minutes of breath work or swapping a glass of water or herbal tea for your afternoon coffee. “These habits are practical and easy to fit into a normal day, which is what makes them effective,” says Case. “By focusing on simple behaviors that counteract those triggers, patients can keep their blood pressure steadier without major lifestyle overhauls.” Because, in the end, he says, “managing blood pressure isn’t just about today’s reading; it’s about preventing tomorrow’s complications.”
