High blood pressure: These 10 everyday habits are the biggest causes of hypertension

High blood pressure, or hypertension, is sometimes known as the “silent killer” because it can come without symptoms but can have deadly effects like heart disease, stroke and kidney problems. Although genetics and age are factors, the reality is that day-to-day lifestyle habits have a far greater effect than most people know. If it’s good, bad or in between can have a powerful influence over whether your blood pressure stays in a healthy range or becomes dangerously high.

Whether from skipping exercise or relying on heavily processed foods or failing to get enough sleep, many of us commit tiny acts daily which can lead to high blood pressure.  The good news? These habits are modifiable. By identifying what behaviours are undermining your heart health — and learning ways to manage them — you can take your blood pressure back down into the healthy zone on your own, and in some cases, with more ease than you think, reduce the need for prescribing drugs.

Dr Maya Krishnan, a Delhi-based Lifestyle medicine physician talks about 10 most common daily habits that can contribute to high blood pressure, and advice on how to correct those habits.

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• Eating Too Much Salt

When you have too much sodium, your body holds on to more water, making your blood vessels carry more fluid and putting pressure on them.

How to fix it: Opt for whole foods, read nutrition labels, and add flavour to meals with herbs, not salt.

• Skipping Exercise

Sitting around all day is bad for your heart and circulation.

How to fix it: Do 30 minutes of brisk walking, biking or swimming at least most days of the week.

• Consuming Too Much Processed Food

Processed snacks, canned soups and fast food are bursting with sodium and sugar and unhealthy fats.

How to fix it: Make your own meals using real foods such as fruits, vegetables, lean protein and whole grains.

• Drinking Excess Alcohol

Chronic heavy drinking can elevate blood pressure and harm arteries.

How to fix it: Don’t have more than one drink a day if you’re a woman, up to two, if you’re a man — or cut it out altogether.

• Poor Sleep Habits

The other thing is that getting less of 6–7 hours of sleep start messing with the delicate hormonal balances that control your blood pressure.

How to fix it: Stick to a regular bed time and avoid caffeine or screens before bedtime.

• Chronic Stress

Stress hormones constrict blood vessels and increase heart rate.

How to fix it: Try relaxation techniques such as yoga, meditation or deep breathing.

• Smoking and Vaping

Nicotine constricts blood vessels and elevates blood pressure immediately.

How to fix it: Turn to support groups, nicotine replacement therapy, or professional help to help you quit.

Also Read: 10 health benefits of drinking warm cumin water every morning on empty stomach

• Ignoring Weight Gain

Your heart works harder when you are overweight, which strains your arteries.

How to fix it: Follow a healthy eating plan and gradually become more active to control weight slowly.

• Too Much Caffeine

For Sensitive people, coffee and energy drinks can cause temporary peaks.

How to fix it: Curb the caffeine, and keep its effects in check.

• Skipping Medical Check-ups

Undiagnosed hypertension worsens silently.