Considering the fast-paced world we live in, having lifestyle diseases like diabetes and high blood pressure has become quite common these days. High blood pressure, or hypertension, is often called the ‘silent killer’ because it can quietly damage your body for years without showing any major symptoms. If left uncontrolled, it can also lead to serious health problems such as heart attacks, strokes, kidney failure, and even vision loss. Understanding what causes high blood pressure in the first place can help one prevent or manage it well in the long run. Here we list some of the top medical and lifestyle reasons for high blood pressure:
1. Poor diet (Especially high in sodium)
Having a diet which is high in salt, saturated fats, and processed foods can lead to high blood pressure. How? Sodium makes your body retain water, thus increasing the volume of blood your heart has to pump. This causes higher pressure on your arteries thus leading to high blood pressure. According to The American Heart Association, a person should not have more than 2,300 mg of sodium per day, and it should ideally be limited to 1,500 mg for most adults. And so, frequently having processed and restaurant foods is one of the biggest culprits for high blood pressure, as they are often loaded with salt and saturated fats.
2. Lack of physical activity
Regular exercise strengthens the heart; even a 30-minutes walk can do wonders in the long run. A stronger heart can pump blood with less effort, reducing pressure on the arteries. On the contrary, a lack of physical activity causes weight gain, an increased heart rate, and higher blood pressure. As per the Mayo Clinic, “Aerobic exercise reduces the risk of many (health) conditions. These conditions include obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.”
3. Being overweight or obese
When you are overweight, it forces the heart to work harder to pump blood throughout the body and it raises blood pressure. Additionally, fat tissue can produce substances that affect your blood vessels, further increasing pressure. And so, losing even a small amount of weight can make a huge difference in one’s overall health. According to a study titled ‘Weight Loss and Improvement in Comorbidity: Differences at 5%, 10%, 15%, and Over‘ by Donna H Ryan and Sarah Ryan Yockey, “Modest weight loss (5 to 10%) is also associated with improvement in systolic and diastolic blood pressure and HDL cholesterol.”
4. Chronic stress
Stress not just affects one’s mental health— but also their physical health. When you’re stressed, your body releases hormones like cortisol and adrenaline, which temporarily raise your blood pressure. Additionally, stress can also lead to poor choices like overeating, having processed or sugary foods, smoking, or drinking– all of raises the blood pressure. And so, practising relaxation techniques like meditation, yoga, journaling, deep breathing can help one destress. The American Psychological Association (APA) confirms that managing stress effectively lowers your risk of hypertension.
5. Underlying medical conditions
According to the National Heart, Lung, and Blood Institute, “some people, including Black people, older adults, and people who have chronic kidney disease, diabetes, or metabolic syndrome, are more sensitive to salt in their diet.” This in turn leads to high blood pressure. For example, kidney disease affects your body’s ability to filter fluids, which can increase blood volume and pressure. And so, secondary hypertension (which is caused by an underlying medical condition) should always be treated by addressing the root cause. Getting regular health check-ups and consulting the doctor can help monitor one’s high blood pressure and other medical issues.
6. Genetics and family history
Apart from having poor lifestyle, high blood pressure is also caused due to genes. If high blood pressure runs in your family, you are at a higher risk of developing it yourself. Certain genes can affect how your body balances salt and processes hormones that regulate blood pressure. While you can’t change your genes, you can still lower your risk by maintaining a healthy lifestyle. According to research published in The Lancet, genetics account for about 30–50% of blood pressure variation.
7. Smoking and alcohol consumption
Smoking damages your blood vessels and causes hardening of the arteries, which directly leads raises the blood pressure. Alcohol, especially when consumed in large quantities, can also increase blood pressure and reduce the effectiveness of medications. And so, one of the most effective ways of lowering blood pressure is by quitting smoking and limiting alcohol intake. As per the CDC, moderate alcohol drinking is: For men—two drinks or less in a day, for women—one drink or less in a day.
