By Dr Deepak Padmanabhan, Senior Consultant, Cardiac Electrophysiology at Narayana Health City, Bengaluru.
As today’s cities grow louder, workdays stretch longer, and diets lean more toward processed foods, more people are unknowingly putting their cardiovascular health at risk.
High blood pressure, or hypertension, has become one of the most widespread yet underestimated health threats of modern life. Often developing without any symptoms in its early stages, it quietly damages the body, especially the heart, blood vessels, and brain, until it leads to severe complications.
Dr Deepak Padmanabhan, Senior Consultant, Cardiac Electrophysiology at Narayana Health City, Bengaluru, compares high blood pressure to a slow leak – one that causes no immediate symptoms but can eventually lead to stroke, heart failure, or memory loss. He notes that over half of all strokes and nearly 50% of heart attacks are associated with uncontrolled blood pressure. Additionally, persistent hypertension can lead to atrial fibrillation, a serious heart rhythm disorder that increases the risk of heart failure and significantly raises the chance of developing dementia.
Lifestyle at the Centre of Crisis
The shift toward a more urban and fast-paced lifestyle is playing a significant role in rising hypertension rates. Excessive salt intake, chronic stress, insufficient sleep, and highly processed food have become part of everyday life for many, especially in urban settings.
Dr Padmanabhan explains that salt often gets overlooked as a health hazard. “Many people watch their sugar or cholesterol, but ignore how much sodium they’re consuming. Even a modest salt reduction can have a measurable effect on blood pressure. The real issue is that processed foods – like packaged snacks, instant noodles, sauces, and restaurant meals – contain a large amount of hidden salt,” he says.
Another major contributor is chronic stress. Constant demands at work, noise, and digital distractions prevent the body from relaxing and recovering. Over time, without adequate rest, the heart is forced to work harder for extended periods, gradually causing damage to the cardiovascular system.
What can be done
While high blood pressure may develop without warning signs, there are clear and effective steps that people can take to manage the risk. Dr Padmanabhan outlines five key habits that can help maintain healthy blood pressure levels and reduce the risk of complications:
1. Monitoring Blood Pressure Regularly: Many people with high blood pressure don’t know they have it until it causes some damage. Regular checks can help catch the condition early and allow for timely intervention.
2. Reduce Sodium in Diet: Avoid processed foods that are high in salt. Opt for fresh, home-cooked meals when possible, and read the nutrition label to understand the amount of sodium present.
3. Manage Stress: Doing breathing exercises, taking short walks, turning off digital devices, and setting boundaries around work can help regulate stress and support heart health.
4. Prioritise Sleep Quality: Aim for 7 to 8 hours of uninterrupted sleep each night. Keeping a consistent sleep schedule and minimizing screen time before bed can improve sleep quality and support overall well-being.
5. Seek Medical Advice Early: If blood pressure readings are consistently above 140/90 mmHg, do not delay seeing a doctor. The earlier the treatment, the better the long-term outcome.