Prehypertension and Hypertension in Young Adults

Prehypertension and hypertension in young adults aged 18 to 29 is quickly rising. Blood pressure is known to track strongly with age, meaning individuals with elevated blood pressure in their youth are likely to experience elevated blood pressure as they age. This increases the risk of developing serious cardiovascular conditions, such as coronary heart disease, heart failure, stroke, transient ischemic attacks (TIAs), and a higher likelihood of premature death.

Early detection of prehypertension and hypertension is crucial. With my patients, I begin by taking a detailed medical history, asking about any symptoms, lifestyle factors like diet and exercise, family history of hypertension or cardiovascular disease, and any current medications.

When checking blood pressure, if the systolic pressure (the first or top number) is between 120-129 mm Hg and/or the diastolic pressure (the second or bottom number) is between 80-89 mm Hg, the patient is diagnosed with prehypertension. If the systolic pressure is consistently 140 mmHg or higher and/or diastolic pressure is consistently 90 mmHg or higher, the patient is diagnosed with hypertension.

Based on their diagnosis, I recommend my patients taking the following actions immediately:

• As a young adult, it’s easy to eat fast food and processed snacks, but these often contain high sodium, sugar, and unhealthy saturated or trans fats. Try cooking meals at home using fresh ingredients. Swap out chips for carrot sticks, soda for water, or herbal tea, and processed meats for lean proteins like chicken or fish.
• Aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, dancing, or cycling, or 75 minutes of vigorous-intensity activity, such as running, HIIT workouts, or competitive sports, four to five days a week. Join a sports team, try a new fitness class, or find a workout buddy to keep you motivated. Regular exercise helps keep your heart healthy and improves your overall well-being.
• Being a young person often means juggling school, work, social life, and possibly financial pressures, all of which can lead to stress. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or deep-breathing exercises. Making time for hobbies, hanging out with friends, and getting enough sleep is crucial for stress management.
• If you don’t smoke, don’t start. If you do, seek help to quit. There are numerous resources available for young adults looking to quit smoking, including support groups, hotlines, and cessation programs.

By integrating these habits, you can reduce your risk of developing prehypertension and hypertension.