High Blood Pressure in Young People: Why You Should Care

When you hear “high blood pressure,” what comes to mind? A 60-year-old uncle who loves his salty food? Or maybe an old grannie who checks their blood pressure every morning?

Well, surprise! High blood pressure, also known as hypertension, isn’t just an “old people” problem anymore but rather a more available modern problem. More and more young people—teens and even kids—are being diagnosed with it–so if you’re thinking, “That could never be me!” Well, it’s a great thing you found this article, let’s talk.

How Big Is the Problem?

Here’s what the numbers say:

• It’s rising fast. Over the last few decades, hypertension in young people has shot up.
• 1 in 10 teens have it. Yep, according to the American Heart Association, about 10% of youth (ages 12-19) have high blood pressure –

  High blood pressure a concern for adolescents and young adults

• Guys, listen up. Young men are more likely to develop hypertension than young women.

Now, you might be wondering, Why? Let’s break it down.

What’s Raising Your Blood Pressure?

Here are some of the biggest culprits:

1. Too much weight, too little movement. Extra weight puts extra strain on your heart—simple as that. If your idea of exercise is scrolling TikTok, it might be time to get moving and break down some of that fat and mass.
2. Junk food overload. Burgers, fries, sodas, pizzas—delicious true, but packed with salt, sugar, and all the bad fats, all of which can push your blood pressure up.
3. Family history. If hypertension runs in your family, your risk is higher. Genetics can be unfair like that.
4. Bad sleep habits. Staying up late binge-watching series, gaming, or scrolling social media throughout the night? Poor sleep can mess with your blood pressure.
5. Stress & anxiety. Ever noticed how your heart races when you’re stressed? Chronic stress can keep your blood pressure up long-term.
6. Medical conditions. Things like kidney disease, hormonal imbalances, or sleep apnea can also play a role.

Why Should You Care?

Ignoring high blood pressure is like ignoring a leaking pipe in your house—it won’t fix itself, that’s for sure, and sooner or later, something will break and spoil.

Here’s what hypertension can lead to if left unchecked:

• Heart problems. Stroke, heart failure, heart disease—you name it.
• Kidney damage. Your kidneys filter your blood, and high blood pressure makes their job harder.
• Memory issues. Studies link hypertension to cognitive decline and even dementia.
• Mental health struggles. High blood pressure has been tied to anxiety and depression.

Not fun, right? But the good news is—you can take control!

How to Keep Your Blood Pressure in Check

If you want to avoid the headaches (literally and figuratively) that come with hypertension, here’s what you need to do:

1. Move your body. No need for hardcore gym sessions—just be active. Walk, dance, cycle, play a sport, whatever keeps you moving and burning some fat and mass.
2. Eat smart. Less fast food, more whole foods. Add in veggies, fruits, whole grains, and lean proteins.
3. Watch your salt intake. Processed foods and restaurant meals are sneaky sources of sodium. Try cooking more at home…it sucks sometimes that’s for sure but hey, those medical bills sure suck too.
4. Get enough sleep. Aim for at least 7-9 hours per night—your heart will thank you. However, with the current hustle culture, it is rather tricky to squizing in 7 hours of sleep. That said, try to squeeze in as much sleep as possible.
5. Manage stress. Deep breaths, yoga, meditation—whatever works for you. If physical activity helps, sports and all that then by all means do it, so long as your stress levels are always kept in check.
6. Check your blood pressure. You don’t have to wait for a doctor’s visit—home blood pressure monitors exist for a reason.

Foods That Help Lower Blood Pressure

Want to lower your risk? Your grocery list should include:

Potassium-packed foods (These help balance sodium levels)

• Bananas 🍌
• Leafy greens (spinach, kale) 🥬
• Sweet potatoes 🍠
• Avocados 🥑
• Fatty fish (salmon, tuna) 🐟

Calcium-rich foods (Great for heart health)

• Dairy (milk, cheese, yogurt) 🥛🧀
• Fortified plant-based milk 🥜
• Leafy greens like broccoli 🥦

Fiber-filled foods (Good for digestion and heart health)

• Whole grains (brown rice, quinoa, whole-wheat bread) 🍞
• Fruits (berries, apples, bananas) 🍓🍏
• Legumes (beans, lentils, peas) 🫘

But hey—balance is key. Don’t overdo it, or you could end up with blood pressure that’s too low.

What to Cut Back On

Some foods can cause your blood pressure to skyrocket, however. Try to limit:

Salty foods: Processed snacks, canned soups, and fast food.
Sugary drinks: Sodas, energy drinks, and even some fruit juices.
Unhealthy fats: Fried foods, processed meats, and too much red meat.
Too much caffeine: If you rely on coffee or energy drinks to stay awake, be mindful of how much you’re drinking.

And of course—drink plenty of water! Hydration is your secret weapon.

When to See a Doctor

High blood pressure is often called the “silent killer” because you might not notice symptoms until it’s serious. But if you or someone you know experiences these signs, don’t ignore them:

Red Flags (Get help ASAP!)

• Chest pain that spreads to your arms, back, neck, or jaw
• Sudden shortness of breath
• Severe headache with confusion or weakness
• Dizziness or fainting
• Extreme fatigue

Moderate Symptoms (Don’t ignore these either)

• Mild chest discomfort
• Feeling constantly tired
• Frequent headaches
• Feeling lightheaded
• Nausea or vomiting
• Heart palpitations

Busting Some Myths About Hypertension in Africa

Let’s clear up some common misconceptions:

“Only rich people get high blood pressure.”
Hypertension doesn’t care about your bank account. It affects all socio-economic classes.

“It’s caused by witchcraft or evil spirits.”
Nope. It’s a medical condition influenced by lifestyle, genetics, and environment.

“Traditional herbs can cure it.”
Some herbs might help, but they can’t replace proper medical treatment.

“It’s just a normal part of aging.”
While age increases the risk, hypertension is NOT inevitable.

“Only old people get it.”
Young people (even kids!) can develop high blood pressure too.

“As long as I avoid salt, I’m good.”
Salt is a factor, but sugar, bad fats, and lack of exercise matter too.

Bottom Line? Take Care of Your Heart!

Hypertension might be common, but it’s not something you have to accept as your fate. You have the power to keep your blood pressure in check—so why not start now?

Eat right, stay active, manage stress, and get regular check-ups. Your future self will thank you!

Related – Why More Women are Dying From Lifestyle Diseases – And How to Stop It.