Sneaky Signs You're at Risk for High Blood Pressure

Maybe you don't worry much about your blood pressure.

Or perhaps you put off getting tested. You don't smoke and you keep your weight more or less in line (avoiding two classic risk factors for high blood pressure), so what's the rush, right? But it doesn't pay to delay.

When blood pressure goes up, the heart works harder to circulate vital oxygen throughout the body and you have an increased chance of heart disease and stroke. While a blood pressure measurement is the quickest way to tell if you already have high blood pressure (also called hypertension), these eight sneaky signs can point to increased risk—and they just might convince you your blood pressure is worth watching.

You eat processed foods, especially those high in sugar.

"If you're going to prioritize one thing in health and diet, avoid things that are sweet," says James H. O'Keefe, MD, a board-certified cardiologist at Cardiovascular Consultants and Mid America Heart Institute in Kansas City, MO, and coauthor of The Forever Young Diet and Lifestyle. Simply reducing consumption of sugar-sweetened drinks was associated with lower blood pressure in one study from Louisiana State University in New Orleans. Keep an eye on salt, too, but O'Keefe says it's fine "in moderation," around 2,000 to 3,000 milligrams of sodium per day.

You have an unhealthy mouth or don't regularly see the dentist.

Gums that bleed after tooth brushing may indicate gum inflammation or gum disease. Research has shown there's a link between gum disease and hypertension, possibly due to inflammation, which is a factor both conditions. O'Keefe recommends brushing teeth and gums twice a day and flossing once a day to keep the mouth healthy; use an electric brush with a two-minute timer to get the best brush.

You're stressed out.

Stress itself is an indirect risk factor for high blood pressure, says Kevin A. Bybee, MD, a cardiologist at Saint Luke's Cardiovascular Consultants and the Saint Luke's Mid America Heart Institute in Kansas City, MO. Over time, the small "bumps" in blood pressure caused by stress (like when you feel your blood "boil" because you're running late and stuck in traffic) may lead to continually elevated blood pressure.

Stress also impacts hormones that influence appetite, so a bad day at work may make you reach for a candy bar or other high-calorie, high-sugar foods. Poor eating habits can lead to weight gain, which itself is a risk factor for hypertension.

You're female.

During the menopausal years, women may have more to deal with than hot flashes. They can also face rapidly rising blood pressure due to changes in hormones. In fact, some women may even mistake signs of hypertension, such as sleep disturbances, headaches and tiredness, for menopausal ones. If you are entering menopause or experiencing menopausal symptoms, check with your health care provider about your risk of high blood pressure.

You're diabetic.

Whether you were diagnosed with diabetes when you were young or as an adult, this condition is often linked to high blood pressure, as well as high cholesterol, Bybee says. Part of your check-ins with your diabetes care team should include regular blood pressure measurements.

You're of African-American heritage.

African-Americans are more likely to inherit cardiovascular risk factors, including high blood pressure, Bybee says. Researchers are working to understand the link between genetics, environment and increased risk of hypertension. In the meantime, regularly check your blood pressure and make sure you're aware of your personal risk factors for heart disease, such as whether or not you smoke, have high blood cholesterol, or have diabetes.

You drink too much.

There's a direct correlation between drinking alcohol and blood pressure, O'Keefe says. "The more you drink, the higher the blood pressure. Even binge drinking can increase blood pressure the next day," he says. One study showed the greatest high blood pressure risk among those who drank alcohol on a daily basis or outside of mealtimes.

You don't get enough sleep.

Sleep deprivation can increase insulin levels, which leads to changes in appetite due to hormonal fluctuations, O'Keefe says, which can then lead to weight gain and high blood pressure. One study showed that those getting five or fewer hours of sleep per night have a 39% greater risk of coronary heart disease. Plan for seven or eight hours of sleep a night.

Lora Shinn is currently based in Southern California, where she writes about mind/body health, women's health, fitness and more.

Reviewed by Joseph Sclafani, MD, on December 23, 2014.