Hypertension at 30: How bad lifestyle habits raise blood pressure in young adults

Causes of hypertension: Health problems like diabetes and high cholesterol can also increase your risk of developing hypertension. These conditions make your blood vessels weaker and can lead to higher blood pressure (Image: Canva)

Hypertension occurs when your blood pressure is consistently higher than normal. Blood pressure is measured in two numbers: systolic (the pressure when the heart beats) and diastolic (the pressure when the heart rests). When either number is too high over a long period, it’s called hypertension. If left untreated, it can cause serious health problems like heart disease, stroke, and kidney issues. According to the World Health Organization (WHO), about 220 million people in India have hypertension, but only 12 percent of them have their blood pressure under control. This shows how important it is to take action early.

The growing number of young people with high blood pressure due to poor lifestyle habits is concerning, says Dr Shelly (Mittal) Mahajan, Lab Director & Clinical Lead at Mahajan Imaging Labs. "Hypertension, or high blood pressure, is becoming more common among young adults, even those as young as 30. This is a worrying trend because high blood pressure can lead to serious health problems like heart disease, stroke, and kidney damage. The good news is that by making some positive changes to your lifestyle, you can lower your risk and stay healthier. Also, early detection through simple tests like lipid profile can help prevent heart problems in the future," she says.

Also read :  7 often-ignored symptoms of high blood pressure

Dr Mahajan shares some of the main reasons why young people suffer from high blood pressure:

• Unhealthy eating habits: Eating too much salt, processed foods, and unhealthy fats can increase blood pressure. High sodium (salt) causes the body to hold onto extra fluid, which puts more pressure on the blood vessels. Eating more fruits, vegetables, and whole grains can help keep your blood pressure normal.

• Lack of exercise: Not getting enough physical activity weakens your heart and causes your blood vessels to become stiffer, which increases blood pressure. If you don’t exercise regularly, you are more likely to develop hypertension.

• Obesity: Being overweight or obese puts extra strain on your heart and blood vessels. Carrying extra weight makes it harder for your heart to pump blood and increases your chances of developing high blood pressure.

• Smoking: Smoking is bad for your blood vessels and raises your blood pressure. The chemicals in cigarettes damage the blood vessels, making it harder for blood to flow and leading to higher blood pressure.

• Drinking too much alcohol: Drinking too much alcohol can raise blood pressure. It's important to drink in moderation and limit how much you consume.

• Other health conditions: Health problems like diabetes and high cholesterol can also increase your risk of developing hypertension. These conditions make your blood vessels weaker and can lead to higher blood pressure.

According to Dr Mahajan, one important test to detect high blood pressure risk is the lipid profile test. "This test checks your cholesterol levels, which can affect your heart health. If you have high levels of bad cholesterol (LDL) or low levels of good cholesterol (HDL), you are at a higher risk of hypertension. A high cholesterol level can cause plaque buildup in your arteries, which raises blood pressure. If your cholesterol levels are off, your doctor can recommend lifestyle changes to lower your risk." she says

Prevention is always better:

The good news is that hypertension can often be prevented or managed, says Dr Mahajan who suggests the right lifestyle changes. Here’s what you can do:

• Eat a healthy diet: Eating a balanced diet is key to controlling blood pressure. A diet that includes fruits, vegetables, whole grains, and low-fat dairy can help lower your blood pressure. The DASH (Dietary Approaches to Stop Hypertension) diet is especially good at reducing blood pressure. It focuses on eating foods that are low in salt and high in important nutrients like potassium and magnesium.

• Exercise regularly: Getting regular exercise is one of the best ways to lower your blood pressure. Try to get at least 150 minutes of moderate exercise each week. This can include activities like walking, jogging, swimming, or cycling. Exercise helps you maintain a healthy weight and strengthens your heart, both of which lower blood pressure.

• Maintain a healthy weight: If you are overweight, losing even a small amount of weight can help reduce your blood pressure. Eating a healthy diet and exercising regularly will help you achieve and maintain a healthy weight.

• Quit smoking: Smoking harms your blood vessels and raises blood pressure. If you smoke, quitting will improve your heart health and lower your risk of hypertension. Seek support from a doctor or join a smoking cessation program if needed.

• Limit alcohol: Drinking alcohol in moderation is important for maintaining healthy blood pressure. If you drink, keep it within recommended limits. This will help keep your blood pressure in check.