How Can I Keep My Blood Pressure Down During the Holidays?

A doctor’s advice on how to keep your numbers from spiking during busy, stressful times

Adam Rosenbluth, M.D.,

AARP

Comments

Published December 09, 2024

James Yates

Is there any way to keep my blood pressure down especially during the holidays, without taking medication? Mine is borderline high now.

Getting together and celebrating the holidays with family and friends is important for our emotional well-being. But it’s also the season when we tend to drink alcohol, eat rich, salty foods, experience more stress, and forgo our usual exercise routines. For the millions of Americans like you who have borderline high blood pressure, I encourage you to go out and have fun, but please stay aware and take some precautions.

To begin, let’s look at what’s going on when we talk about borderline high blood pressure, also called prehypertension. Blood pressure is the force of blood against your arteries when your heart pumps. Increased blood pressure is especially common as we age because our blood vessels naturally get stiffer. An ideal measurement is below 120/80. Borderline high, or elevated, is around 120-129/less than 80. If it’s higher than that, you have hypertension, or high blood pressure.

I recommend checking your blood pressure regularly with an in-home monitor, which can help you keep track of your day-to-day numbers. If your blood pressure remains within this range and your risk of other health problems is low, you can continue to avoid medication by paying attention to your lifestyle choices. I think most people know this, but it can be difficult to do, especially around the holidays.

Making small changes can have a big effect. Minimizing your salt intake is a good example, because it’s something you can track. The American Heart Association recommends older people limit their sodium to no more than 1,500 milligrams or less a day. Table salt is about 40 percent sodium.

Rather than the salt shaker, many people get the majority of their sodium from processed and packaged foods. So check the Nutrition Facts Label on your store-bought foods and opt for lower-sodium options. What happens if you regularly snack on salted chips or nuts and cut them out for just one week? You’ll see your blood pressure coming down.

Drinking water helps to move salt out of your body. That’s why medicines like diuretics are often prescribed for blood pressure control. They work by forcing the kidneys to release salt. Water also helps push salt out through your kidneys. The current recommendationfor total water intake (meaning water contained in other beverages counts), is 13 cups per day for men and nine cups a day for women.

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Exercise is another way to keep your blood pressure down. I recommend at least 150 minutes a week. Walking is a wonderful activity, especially after a big holiday meal. I always tell my patients to “Get the family together and go outside to enjoy the fresh air, nature and holiday decorations.” One new study found that adding only an additional five minutes of exercise a day to your usual routine is linked to a drop in blood pressure.

When you’re overweight, your heart has to work harder to pump blood through your body. That’s why weight is the strongest predictor of high blood pressure. Paying attention to your diet by limiting the amount of sugar and carbs can help to keep off those extra pounds. Of course, it’s tough to resist a holiday dessert now and then, but try not to overdo it. By dropping just five pounds, you can lower your blood pressure.

Even if you’re partying like it’s 1999, you’ll want to get enough sleep. The American College of Cardiology says that people who get less than seven hours a night not only increase the risk of getting high blood pressure but can raise the numbers of existing high blood pressure.

More from Dr. Adam

Since Thanksgiving through New Year’s is a big party time, be aware that alcohol directly impacts your blood pressure control, even temporarily. If you’ve had a bit too much one night, you may want to sit out the next few evenings, at least where alcohol is concerned.

Finally, while stress during the holidays can raise your blood pressure, studies show feelings of thankfulness not only lower stress levels but also improves blood pressure. May you find a reason to celebrate every day of your life — no matter the season.