Stress, sleep and salt: Why high blood pressure is no longer just a number

 

High blood pressure often goes unnoticed, yet it increases the risk of stroke, heart attack, dementia, and heart failure. Modern habits, salty food, stress, and poor sleep, make it worse. Regular monitoring and simple lifestyle changes can prevent long-term damage and save lives.

Modern lifestyle, replete with salty food, stress, long hours and little sleep, is quietly driving up your blood pressure. The World Hypertension Day is a reminder that high blood pressure, if ignored, can damage your heart, harm your brain and cut your life short.

High Blood Pressure or hypertension, rarely causes symptoms in its early stages. But over time, it quietly damages the body, especially the heart and blood vessels. “It’s like a slow leak in your system. You don’t feel it immediately, but it can end in stroke, heart failure or memory loss,” says Dr Deepak Padmanabhan, Senior Consultant, Cardiac Electrophysiology at Narayana Health City, Bengaluru. “More than half of all strokes and nearly half of all heart attacks are linked to uncontrolled blood pressure. Moreover, high BP can trigger atrial fibrillation (AF), a dangerous heart rhythm disorder that increases the risk of heart failure and doubles the chances of developing dementia,” he add.

Modern lifestyle habits are largely to blame. If your diets are increasingly salty, your stress levels remain high, and you don't get quality sleep, the risk is higher. “Many people often focus only on sugar or cholesterol, but salt is a bigger culprit than you realise. Even cutting back by a small amount can make a big difference. Also, ready-made meals, sauces, and snacks are packed with hidden sodium,” he warns.

Stress, Dr Padmanabhan says, is another silent contributor. “Constant pressure at work, noise, digital distractions and poor sleep create a perfect storm for blood pressure to rise. When your body doesn’t get proper rest or downtime, your heart stays in overdrive. That chronic strain is what does long-term damage,” he adds.

Dr Padmanabhan suggests the following 5 lifestyle changes to protect your heart and brain

• Check your blood pressure regularly, even if you feel fine: High BP often has no symptoms. A simple check can alert you before damage begins.
• Slash the salt: Cut down on packaged foods, instant noodles and salty snacks. Cook fresh when you can.
• Don’t underestimate stress: Take breaks, practise breathing exercises, and step away from screens regularly.
• Prioritise sleep: Aim for 7–8 hours of good-quality rest. Keep devices away and stick to a sleep schedule.
• Act early, not late: If your readings are consistently above 140/90, see a doctor. Lifestyle changes and timely treatment work best when started early.