Why your lifestyle may be increasing hypertension risk more than salt

Long work hours, lack of movement, disrupted sleep cycles, and chronic stress have all become norms of modern lifestyle. However, what lies underneath is a 'silent killer.'

The World Health Organisation (WHO) says, hypertension continues to remain the leading preventable cause of premature death worldwide, affecting nearly 1.4 billion people globally. Despite effective and affordable treatment options, only about one in four people with hypertension have their blood pressure under control.

Observed every year on May 17, World Hypertension Day aims to raise awareness about the dangers of high blood pressure and encourage prevention, early detection, and long-term management.

Hypertension usually develops without obvious symptoms but significantly raises the risk of heart attack, stroke, kidney disease, and premature death.

Health experts now warn that beyond excessive salt intake, modern lifestyle habits such as chronic stress, poor sleep, prolonged sitting, irregular eating, and excessive screen time are quietly driving up blood pressure levels.

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Speaking to Firstpost, Dr Mukesh Goel, Senior Consultant, Cardio Thoracic Vascular Surgery, Apollo, Delhi said many people are unaware of how deeply everyday routines are affecting cardiovascular health.

“Many people are surprised when a routine health check suddenly shows elevated blood pressure despite ‘not eating much salt.’ This belief that one suffers from hypertension due to excessive consumption of salt is quickly becoming an old-fashioned theory.”

He explained that hypertension is often the result of sustained stress on the body over time rather than a sudden condition.

“Hypertension rarely occurs overnight but rather accumulates with consistent stress to the body and its blood vessels. Urban life has become a significant contributor to this health condition. The most worrying aspect of these causes is that they have become part of our lives.”

The hidden lifestyle habits increasing hypertension risk

According to Dr Goel, physical inactivity remains one of the biggest contributors to cardiovascular disease in urban populations.

“Physical inactivity has been one of the most significant contributors to heart attacks. Many people remain inactive for hours as they spend their time sitting at their desks, in meetings, commuting back home, and even spending time on their screens after coming back from work.”

Experts say habits like late-night scrolling, binge-watching television, and sleeping late are increasingly disturbing hormonal balance and placing additional strain on the cardiovascular system.

Dr Goel highlighted several commonly overlooked lifestyle patterns that may quietly increase blood pressure risk:

Why stress and burnout are affecting younger adults

Doctors are also seeing hypertension develop earlier in life, especially among younger working professionals.

Modern work culture has increasingly blurred the boundary between work and rest, leaving many people mentally switched on long after office hours end. This prolonged “always-on” state keeps stress hormones elevated and gradually contributes to rising blood pressure levels.

“Importantly, hypertension is no longer limited to older adults or those visibly overweight. Even younger individuals who appear fit may remain vulnerable if stress, sleep deprivation, and unhealthy lifestyle patterns continue unchecked,” Dr Goel noted.

Small lifestyle changes can significantly lower blood pressure

Doctors say preventing hypertension does not necessarily require extreme diets or drastic lifestyle overhauls.

“Small, sustainable lifestyle changes often make the biggest difference,” says Dr Goel.

Simple daily habits that can help reduce long-term cardiovascular risk include:

As hypertension cases continue to rise globally, experts say the condition is increasingly shaped not only by major medical issues but also by the seemingly harmless daily habits that have become part of modern living.