High blood pressure: 9 everyday habits that can raise levels

Lack of physical activity, being overweight, inadequate diet, smoking and excessive alcohol consumption are among the factors associated with the development of high blood pressure.

See nine habits that deserve attention.

1. Sleeping little or badly

One bad night does not mean a person will develop hypertension, but frequent lack of sleep is linked to a greater risk of high blood pressure.

During rest, blood pressure normally decreases. When sleep is insufficient or constantly interrupted, this process can be impaired. Studies funded by the National Heart, Lung and Blood Institute in the United States indicate that adults who regularly sleep between seven and eight hours have a lower risk of high blood pressure.

2. Skipping breakfast frequently

The relationship between not eating breakfast and high blood pressure is still studied and does not allow us to say that one thing directly causes the other.

Observational research, however, has found an association between regularly skipping the first meal of the day and a small increase in the risk of hypertension and other metabolic problems.

More important than simply having breakfast or not is observing the general quality of your diet.

3. Not maintaining adequate hydration

The amount of fluid in the body influences blood volume and the mechanisms used by the body to control circulation.

Dehydration can cause changes in blood pressure, although its effect is not always the same: depending on the intensity and health conditions, the pressure can rise or fall. Therefore, drinking water is important for your health, but it should not be seen as a treatment for hypertension.

4. Working too much and living under constant stress

Spending long hours working without rest can mean less time to sleep, exercise and take care of your diet, as well as increasing stress.

The direct relationship between long working hours and hypertension is not yet conclusive. A review published in 2024, for example, found no statistically significant increase in risk when all studies were analyzed together. Still, psychosocial factors and work stress continue to be investigated for their possible cardiovascular impacts.

5. Having a sedentary routine

Lack of exercise is one of the well-established risk factors for hypertension.

Regular physical activity improves cardiovascular health and can help control blood pressure. Brisk walking, cycling and other aerobic activities can already be part of this strategy.

6. Gaining excess weight

Overweight and obesity increase the heart's workload and are related to a greater risk of hypertension.

Maintaining a weight appropriate to each person's characteristics is one of the recommended measures to prevent and control high blood pressure.

7. Smoking

Cigarette smoking has immediate effects on the cardiovascular system. Smoking temporarily increases blood pressure and heart rate, as well as significantly increasing the risk of heart attack and stroke.

Quitting smoking is one of the most important measures to reduce cardiovascular risk.

8. Overindulging in alcoholic drinks

Excessive alcohol consumption can also raise blood pressure.

Frequent intake in large quantities is associated not only with hypertension, but also with arrhythmias, heart failure and an increased risk of stroke.

9. Consuming excess sugar

When talking about diet and high blood pressure, sodium tends to receive the most attention, and with good reason: there is consistent evidence that excessive consumption increases blood pressure.

But diets with lots of calories and added sugars can also indirectly contribute to the problem, mainly by promoting weight gain, obesity and metabolic changes. The American Heart Association includes excess sugar among components of a diet associated with a higher risk of hypertension.

Reducing ultra-processed foods, maintaining a balanced diet, exercising, taking care of your sleep, avoiding cigarettes and moderating alcohol consumption are among the main prevention measures. For those who already have a diagnosis of hypertension, lifestyle changes should accompany, and not replace, the treatment indicated by the healthcare professional.

Five foods that should not be eaten raw

Cake batter, unpasteurized milk, ground meat, dried beans and some mushrooms may contain bacteria, toxins or compounds that are harmful to your health. Experts recommend proper cooking or pasteurization before consumption