Did you know that nearly 1 in 2 adults in the U.S. has high blood pressure—and many don’t even know it?
That’s a pretty eye-opening stat, right?
High blood pressure, also called hypertension, can sometimes go by a more sinister name the “silent killer” because it usually creeps up without warning signs. No pounding headache, no dizziness—just quietly doing damage to your heart, brain, and kidneys behind the scenes.
So, what’s really causing it? Whether it’s your go-to salty snack, stress-filled schedule, or even your genetics, understanding the reasons for high blood pressure is the first step to getting things under control. Let’s dive into the real causes and how to get back in the driver’s seat when it comes to your health.
What Is High Blood Pressure? (And Why It Matters)
Before we get into the reasons behind high blood pressure, let’s talk about what it actually is.
- Blood pressure is the pressure of blood pressing against your artery walls.
- It’s measured in two numbers: systolic (represents the number on top) and diastolic (representing the number on the bottom).
- Normal readings are typically under 120/80 mmHg.
If either of those numbers creeps up, you could be in elevated, stage 1, or stage 2 hypertension territory—and that’s where health risks start stacking up.
Uncontrolled high blood pressure can lead to:
- Heart attacks
- Strokes
- Kidney failure
- Vision loss
- Cognitive decline
Pretty serious stuff for something that often has zero symptoms.
Lifestyle Habits That Contribute to High Blood Pressure
You might be surprised how many everyday habits can cause your blood pressure to rise.
1. Eating Too Much Salt
Salt makes your body hold onto water, which increases pressure in your blood vessels.
Pro tip: Read nutrition labels—sodium hides in frozen foods, soup cans, and condiments.
2. Not Moving Enough
A sedentary lifestyle weakens your heart over time. Even short daily walks can help regulate blood pressure!
3. Smoking & Drinking Alcohol
- Smoking instantly raises your pressure (and damages your arteries).
- Drinking? A little might help, but too much is a big red flag for your cardiovascular system.
4. Sleep Issues
Whether it’s poor sleep habits or sleep apnea, lack of rest puts your body in fight-or-flight mode, raising your blood pressure while you sleep—and when you’re awake.
5. Chronic Stress
Stress raises cortisol levels, which can constrict your blood vessels and elevate your blood pressure long-term. If you’re always in “go mode,” your body never gets a break.
Underlying Medical Conditions That Raise Blood Pressure
Sometimes, high blood pressure is more than lifestyle—it’s tied to other health issues.
- Kidney disease: When your kidneys can’t balance fluids, blood pressure goes up.
- Diabetes: Damaged blood vessels from high sugar levels can make your pressure spike.
- Thyroid problems: An extreme thyroid in either direction, be it an overactive or underactive thyroid, can mess with your circulatory system.
- Obesity: More body mass = more blood flow needed = higher pressure.
- Hormonal changes: Think menopause or adrenal gland disorders—they can shift your blood pressure unexpectedly.
Medications and Substances That Can Cause High Blood Pressure
It’s not just food and stress. Even what you take for a headache or cold might be working against you.
- NSAIDs (like ibuprofen) can raise blood pressure with regular use.
- Decongestants (like pseudoephedrine) constrict your blood vessels.
- Birth control pills and HRT can raise blood pressure, particularly with older women.
- Recreational drugs like meth or cocaine can cause dangerous spikes.
- Energy drinks or too much caffeine? Yep, they can be culprits too.
Always check with a trusted provider if your BP rises after starting a new medication.
Genetic and Demographic Risk Factors
Some things are simply out of your control—but still good to know.
- Family history: If your parents suffered from it, you might be predisposed.
- Age: Blood vessels stiffen as we age, raising blood pressure naturally.
- Race: African American adults have a higher risk of developing hypertension at younger ages.
- Sex: Men tend to get it earlier, while post-menopause can make women more at risk..
- Income and access: Lower-income communities may have less access to fresh food, care, and exercise spaces—all factors that increase risk.
Emotional and Mental Health’s Role in Blood Pressure
A deep connection lays between your mind and body—and your mental health can directly impact your blood pressure.
- Chronic anxiety or depression can elevate your blood pressure over time.
- PTSD and trauma may lead to long-term changes in your cardiovascular system.
- Everyday stress can keep your body constantly tense.
The good news? Practices like deep breathing, therapy, journaling, and meditation are all proven to help.
Diagnosing and Monitoring High Blood Pressure
The only way to really know your numbers? Check them regularly.
- In-office readings are helpful, but some people get “white coat hypertension.”
- Home monitors let you track daily fluctuations and catch issues early.
- Ensure you are measuring at the same time each day and follow proper positioning.
And if your readings seem off? Don’t panic—speak with your healthcare provider about what to do next.
How to Take Control and Lower Your Blood Pressure
Here’s the good news: You have way more control of your blood pressure than you think. One step at a time is still moving forward.
✅ Eat Smarter
- Try the DASH diet: high in fruits, veggies, and whole grains
- Limit processed food and reduce salt intake.
✅ Move More
- Work towards 30 minutes a day of lower impact activity (like walking or dancing).
✅ Stress Less
- Try yoga, meditation, or breathwork.
- Schedule downtime like you do meetings.
✅ Supplement & Sip Herbs
- Consider herbs like hibiscus, hawthorn berry, and garlic that have been historically been consumed to encourage healthy blood pressure.
- Enjoy them in the form of herbal teas, alcohol-based tinctures, or glycerin tinctures—whatever works best for your lifestyle.
- Studies have shown Hibiscus can help to lower systolic blood pressure naturally!
✅ Supplement Wisely
- Ask your provider about magnesium, omega-3s, or CoQ10—all shown to support blood pressure.
✅ Stay Consistent
- Take your choice of herbal supplements or prescribed meds as directed.
- Use tech tools like blood pressure apps or reminders to keep on track.
Final Thoughts: Small Steps, Big Impact
High blood pressure may be common—but it doesn’t have to be your norm.
Whether your numbers are creeping up or already high, understanding the reasons for high blood pressure gives you a serious edge. Changing your whole life in a day is unrealistic—just take one step at a time. Swap out the salt. Go for a walk. Breathe. Take herbal supplements. Ask questions at your next checkup.
Your heart will thank you later 💗