World Hypertension Day | Lifestyle choices key to preventing high BP: experts

World Hypertension Day: Hypertension, commonly known as high blood pressure, remains one of the most widespread yet preventable health risks globally. This condition silently increases the chances of heart disease, stroke, and kidney failure if left unchecked. While genetics can play a role, experts stress that lifestyle choices—particularly alcohol consumption, diet, exercise, stress management, and sleep—are key determinants in managing blood pressure.

On World Hypertension Day, Dr Kuldeep Kumar Grover, Associate Director and Head of Pulmonology and Critical Care at CK Birla Hospital, Gurugram, explains, “Hypertension, or high blood pressure, is still one of the most prevalent yet avoidable risk factors for heart disease, stroke, and kidney failure worldwide. Although heredity has some effect, more and more obvious is the role of lifestyle decisions — specifically alcohol use, nutrition, exercise, stress control, and sleep — in determiningblood pressure levels.”

Among these factors, alcohol stands out as a significant contributor. Excessive drinking directly raises blood pressure, but even moderate alcohol intake, if not carefully monitored, can lead to chronic hypertension. Alcohol impacts vascular tone and heart function and indirectly adds risk by promoting weight gain and disturbing sleep patterns.

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Dr Grover points out, “Individuals tend to underestimate the combined effect of ‘social drinking’ over many years, which can gradually increase blood pressure without noticeable symptoms.”

Beyond alcohol, dietary habits also matter greatly. High sodium intake—common in processed foods—combined with low potassium consumption can elevate blood pressure. Sedentary lifestyles, persistent stress, and insufficient sleep disrupt hormonal and vascular regulation, further straining the cardiovascular system.

The encouraging news, however, lies in the power of lifestyle modification. “Lifestyle changes can lower blood pressure substantially and, in most instances, forestall or obviate the need for medication,” says Dr Grover.

He recommends regular physical activity, reducing salt and alcohol consumption, embracing a balanced diet rich in fruits and vegetables, quitting smoking, and managing stress through meditation or therapy as effective measures.

Ultimately, understanding how daily habits influence long-term health empowers individuals to take control.

“High blood pressure is not destiny — it is frequently a lifestyle-induced condition. With vigilance, self-control, and early prevention, we can significantly minimise its effect and set the stage for healthier, longer lives,” Dr Grover affirms.

“Hypertension, or high blood pressure, is a leading cause of serious health issues like heart attacks, strokes, kidney failure, and even vision loss,” says Dr Balbir Singh, Group Chairman – Cardiac Sciences, Pan Max & Chief of Interventional Cardiology and Electrophysiology, Max Super Speciality Hospital, Saket.

“Among the many contributing factors, alcohol consumption and poor lifestyle choices significantly heighten the risk of developing and worsening hypertension. Habits such as excessive salt intake, lack of physical activity, unhealthy diet, irregular sleep, chronic stress, and frequent alcohol or tobacco use put unnecessary strain on the heart and blood vessels, lead to weight gain, and disturb hormonal balance — making blood pressure harder to control and increasing the chance of long-term damage.”

“Excessive alcohol consumption raises blood pressure and damages the heart over time, while smoking constricts blood vessels and reduces oxygen supply — further worsening the condition. Reducing or eliminating these habits is crucial to prevent complications.”

“Equally important are long-term lifestyle changes,” he adds. “These include limiting salt to under 2g per day, regular physical activity of at least 30 minutes, maintaining a healthy weight, managing stress through yoga or hobbies, and following a heart-healthy diet rich in fruits, vegetables, and whole grains. These steps can go a long way in managing hypertension and protecting overall cardiovascular health.”

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As World Hypertension Day reminds us, the path to controlling blood pressure and preventing related diseases lies largely within our hands, shaped by the choices we make every day.