High blood pressure and cardiovascular issues are serious health concerns that can lead to a range of complications, including heart disease and stroke. Managing these conditions is crucial for maintaining overall health and preventing more severe problems. However, certain common mistakes that individuals practice every day can worsen these conditions and increase the risk of complications. Being aware of these pitfalls and making mindful choices can help manage and improve cardiovascular health.
We checked in with Michael O. McKinney, a physician and a specialist in cardiovascular health, to learn about six common mistakes you’re probably making that are worsening your blood pressure and making way for heart health issues. He revealed that poor diet choice, sedentary lifestyle, smoking/alcohol, chronic stress, ignoring sleep apnea, and neglecting health checkups are the ones to watch for. Read on to find out more.
1. Poor diet choices
A poor diet—characterized by high sodium, unhealthy fats, added sugars, and low intake of essential nutrients—contributes to high blood pressure and a range of cardiovascular issues by directly affecting cholesterol levels, blood pressure, and overall metabolic health.
"Expanding the consumption of sodium, saturated fats, or sugars leads to an increase in blood pressure. Sodium makes the body hold water, and when there is an overload of sodium, then blood pressure rises, leading to hypertension. Through the years, it causes tremendous pressure on the heart and blood vessels, which leads to cardiovascular mishaps," says McKinney.
2. Sedentary Lifestyle
Regular physical activity strengthens the heart muscle, enabling it to pump blood more efficiently with less effort. A sedentary lifestyle, on the other hand, can lead to a weaker heart that has to work harder to circulate blood, increasing blood pressure.
"Indisposition for routine exercise is attributed to excessive weight gain and thus a weakened heart muscle. Inactivity also puts pressure on the heart, where the heart has to work harder to pump blood, which in turn leads to the rise of pressure levels. Prior evidence also shows that hypertension, a condition that is characterized by enough blood pressure, is a result of consistent inactivity," he says.
3. Smoking and Alcohol Abuse
When combined, smoking and alcohol abuse have a synergistic effect, meaning they exacerbate each other’s harmful effects on the cardiovascular system. This combination significantly raises the risk of high blood pressure, heart disease, stroke, and other cardiovascular issues.
"Tobacco reduces the health of the blood vessels, and this causes the formation of plaques that cause buildup and increase in blood pressure. Alcohol reduces the capacity of blood vessels and increases stress hormones, both of which cause a rise in blood pressure and the risk of heart problems if alcohol is taken in large amounts," he warns.
4. Chronic Stress
Chronic stress can lead to high blood pressure and cardiovascular issues by activating the sympathetic nervous system, increasing inflammation, promoting unhealthy lifestyle choices, causing hormonal imbalances, and disrupting sleep.
"Stress lasting for a long time results in the release of hormones such as cortisol and adrenaline in the body, which increases the blood pressure for a while. Whether it is short-term or acute, stress is hazardous and, when chronic, causes high blood pressure continually, with time affecting the heart and blood vessels. The advice results in a higher incidence of heart attacks, strokes, and other cardiovascular complications," says McKinney.
5. Neglecting Regular Health Checkups
High blood pressure often has no noticeable symptoms, earning it the nickname "the silent killer." Without regular checkups, a person may not realize they have hypertension, allowing it to persist unchecked.
"Not checking on the blood pressure and cholesterol levels, it is possible to overlook problems and not address them. Most patients with high blood pressure do not experience any symptoms, which is why it is often referred to as the 'silent killer.' A routine check-up is important in the early detection of high blood pressure and therefore proper management of the condition so as not to lead to severe cardiovascular complications," he notes.
6. Ignoring Sleep Apnea
Poor sleep quality is linked to higher levels of stress hormones, increased blood pressure, and a greater risk of heart disease and stroke. Over time, the cumulative effect of inadequate sleep can have severe consequences for cardiovascular health.
"Hypertension and sleep apnea have a very close relationship. Hypertension, which is characterized by unstable breathing or pauses in breathing cycles during sleep, can lead to increased blood pressure at night and during the day. If untreated, sleep apnea results in hypertension that becomes chronic and increases the risk of such cardiovascular episodes as heart attacks and strokes," McKinney says.
