Some factors contributing to high blood pressure, such as age, genetics, or underlying medical conditions, may be beyond your control. However, there are several factors you can influence. Blood pressure measures the force that blood flow exerts on the walls of your arteries. When it’s too high, it can damage your cardiovascular system. Chronic high blood pressure (hypertension) also increases the risk of complications like heart attack or stroke.
According to the Centers for Disease Control and Prevention (CDC), nearly 50% of adults in the United States have hypertension, and many more may be unaware they have it.
So, how can you determine if you have high blood pressure? According to the 2017 guidelines from the American Heart Association (AHA), blood pressure is considered normal when it is below 120/80 mm Hg. Readings above this range are viewed as elevated, with anything over 130/80 mm Hg classified into one of two stages of hypertension.
Hypertension can be either primary or secondary. Most hypertension cases are primary (essential), meaning there is no specific cause and it is likely due to a combination of factors such as genetics, age, lifestyle, and diet.
For about 5% to 10% of people with high blood pressure, it is secondary hypertension, attributable to specific causes like hypothyroidism. Often, treating the underlying condition can reverse secondary hypertension.Continue reading to learn about 12 of the most common causes of hypertension.
1.Underlying Health Conditions
While most cases of hypertension are primary (multifaceted), several underlying health conditions can contribute to or cause secondary hypertension. Treating these conditions can often reverse hypertension.
These conditions include:
- Elevated blood pressure
- Overweight or obesity
- Diabetes
- Chronic kidney disease
- Pregnancy
- Certain heart irregularities
2.Overweight or Obesity
Although obesity falls under underlying health conditions, it warrants its own spot on this list. A 2020 literature review estimated that obesity accounted for 65% to 78% of cases of primary hypertension.
Being overweight or having obesity can cause high blood pressure and exacerbate existing hypertension. This is because carrying excess fat tissue leads to hormonal and physical changes in your kidneys and how they function. Excess weight can also affect how your body uses insulin, potentially leading to insulin resistance and type 2 diabetes—another risk factor for hypertension.
If you’re overweight or have obesity, losing 2% to 3% of your body weight could reduce your risk for heart disease and hypertension. However, a healthcare professional may recommend aiming for a 5% to 10% weight loss. They’ll usually suggest a mix of diet, exercise, lifestyle changes, or other interventions.
3.Lack of Physical Activity
Insufficient physical exercise can negatively impact you in various ways. It may exacerbate mental health conditions like anxiety and depression and contribute to weight gain.
Regular exercise can help you maintain a healthy weight or lose weight if needed, positively affecting your blood pressure while boosting your energy levels and overall sense of well-being.
The AHA, following guidelines from the Department of Health and Human Services, suggests the following:
- Aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic exercise.
- Perform moderate to high-intensity muscle-strengthening resistance training at least 2 days per week.
- Spend less time sitting.
- Work up to at least 300 minutes (5 hours) of activity per week.
- Gradually increase the duration and intensity of your exercise.
4.Salt Intake
Reducing sodium intake can help lower your blood pressure. Sodium is a key component of table salt (sodium chloride) and is commonly added to many packaged and processed foods to enhance flavor.
A 2019 study found that moderately reducing sodium intake can lower blood pressure, whether or not you have hypertension.
Most people in the United States consume excessive amounts of sodium. According to the Food and Drug Administration (FDA), the average daily intake for adults is 3,400 milligrams (mg), which is 48% higher than the recommended limit.
The FDA suggests a daily limit of 2,300 mg (about one teaspoon) for people aged 14 and up. The World Health Organization (WHO) recommends an even lower limit of 2,000 mg. The AHA advises consuming no more than 1,500 mg daily, especially if you have hypertension.
5.Alcohol
Excessive alcohol consumption can adversely affect your overall health, including your cardiovascular well-being. It can contribute to or worsen hypertension and increase your risk of diabetes and several types of cancer.
The AHA recommends limiting alcohol intake to two drinks per day for men and one drink per day for women. A standard drink is defined as:
- 12 ounces of beer
- 4 ounces of wine
- 1.5 ounces of 80-proof spirits
- 1 ounce of 100-proof spirits
However, even moderate alcohol consumption has its drawbacks. A 2019 study involving more than 17,000 people suggests that moderate consumption (7 to 13 drinks per week) can significantly elevate the risk of hypertension. Additionally, a 2020 study found a correlation between moderate alcohol intake and high blood pressure in individuals with type 2 diabetes.
6.Caffeine
Up to 90% of Americans consume some form of caffeine daily. According to the AHA, caffeine generally doesn’t pose a problem for blood pressure unless consumed in excess. The AHA also notes a possible link between coffee consumption and a reduced risk of chronic illnesses such as cancer and heart disease.
Research, including a 2017 review of studies and a 2021 study, indicates that drinking 3 to 4 cups of coffee per day is safe for most people with high blood pressure. However, consuming much more than that can lead to anxiety and heart palpitations.
The FDA suggests a daily limit of 400 mg of caffeine for healthy adults. For reference:
- An 8-ounce cup of coffee contains 80 to 100 mg of caffeine.
- An 8-ounce cup of tea has 30 to 50 mg.
- An 8-ounce energy drink contains 40 to 250 mg.
- A 12-ounce can of soda has 30 to 40 mg.
If you’re concerned about your caffeine intake, it’s best to consult a healthcare professional. Since caffeine is known to elevate blood pressure, wait 30 minutes before taking a blood pressure reading to avoid an inaccurate result, which could impact your care, according to a 2022 study.
7.Smoking
Smoking is the leading cause of preventable death in the United States. It can contribute to numerous life-threatening conditions, including heart attack, stroke, lung disease, and various cancers.
While the relationship between hypertension and smoking isn’t fully understood, smoking does lead to temporary spikes in blood pressure. It also contributes to atherosclerosis, the hardening of arteries. Stiffened arteries can cause an increase in blood pressure.
8.Medication
Some medications can elevate your blood pressure. A 2021 study involving 27,599 adults found that 18.5% of individuals with high blood pressure take medication that could further raise their blood pressure.
Medications that might increase blood pressure include:
- Steroids
- Nonsteroidal anti-inflammatory drugs (NSAIDs)
- Decongestants
- Antipsychotics
- Birth control pills
9.Not Enough Sleep
According to the CDC, most adults need at least 7 hours of sleep per night for optimal health. However, many people fall short of this. Insufficient sleep can adversely affect your health, particularly if you have high blood pressure.
Adequate sleep normally lowers your blood pressure, giving your body a much-needed break. Insomnia or other sleep problems, or consistently getting too little sleep, mean your body doesn’t get this respite.
You can improve your sleep by practicing good sleep hygiene. The CDC offers the following tips:
- Go to bed and wake up at the same time each day, including on weekends.
- Get ample natural light, particularly earlier in the day.
- Engage in enough physical activity during the day but avoid exercising within a few hours of bedtime.
- Avoid artificial light, especially within a few hours of bedtime; use a blue light filter on your computer or smartphone.
- Refrain from eating or drinking within a few hours of bedtime; avoid alcohol and foods high in fat or sugar.
- Keep your bedroom cool, dark, and quiet.
10.Pregnancy
Hypertension that develops during pregnancy is known as gestational hypertension. If you experience it, it’s crucial to manage it effectively to protect both your health and the health of your baby. Doctors generally define gestational hypertension as blood pressure at or above 140/90 mm Hg.
There are several potential causes of high blood pressure during pregnancy, including:
- Being overweight or obese
- Lack of physical activity
- Smoking
- Drinking alcohol
- Experiencing a first-time pregnancy
- Having a family history of pregnancy-related hypertension
- Carrying multiple babies
- Being 35 years or older
- Using assistive reproductive technologies, such as in vitro fertilization (IVF)
- Having diabetes or certain autoimmune diseases
You can help prevent high blood pressure during pregnancy by managing modifiable risk factors — those related to lifestyle, such as being overweight, smoking, and alcohol use. Consult with a healthcare professional if you believe you may be at risk.
11.Age
High blood pressure typically becomes more of a concern with advancing age. The CDC reports that from 2017 to 2018, hypertension was more common in older adults. According to the National Institute on Aging (NIA), the risk of high blood pressure increases with age due to changes in your body’s vascular system. Your arteries can become stiffer, which can elevate blood pressure, even in individuals with healthy habits.
The NIA recommends that older adults follow the same practices as younger ones to manage blood pressure. These include modifying essential lifestyle factors like smoking (if you smoke), drinking (if you drink), ensuring regular exercise, and maintaining a balanced diet. Additionally, they advise taking prescribed medications if necessary and having regular check-ups with a doctor.
12.Genetics
If your parents have high blood pressure, you’re more likely to develop it yourself. Hypertension tends to run in families, which may be due to shared habits, such as exercise and diet.
However, there appears to be a genetic component as well. Genetic factors may contribute to 30% to 60% of cases of irregular blood pressure. Certain genetic variants can lead to syndromes that include high blood pressure, such as:
- Hyperaldosteronism
- Gordon syndrome
- Liddle syndrome
How Can I Prevent High Blood Pressure?
According to the American Heart Association (AHA), the strategies for managing blood pressure are also effective in preventing it:
- Engage in regular physical activity.
- Don’t smoke, or quit if you do.
- Limit alcohol consumption.
- Maintain a healthy weight.
- Eat a balanced diet that’s low in sodium.
- Manage stress effectively.
- Work with a healthcare professional.