11 Everyday Habits That Could Be Silently Spiking Your Blood Pressure

Certain everyday habits could be spiking your blood pressure without you even realizing it. These small, often overlooked behaviors can cause temporary or sustained increases in your blood pressure, quietly nudging you closer to hypertension risk over time.

1. Eating Ultra-Processed Foods

“Diets high in saturated fats and processed foods contribute to endothelial dysfunction and weight gain, both increasing hypertension risk,” said John P. Higgins, MD, MBA, professor of cardiovascular medicine at UT Health Houston’s McGovern Medical School.

Limit these foods and prioritize nutrient-dense options like fruits, vegetables, whole grains, beneficial fats, and lean proteins.

2. Consuming High Amounts of Sugar

“High sugar intake triggers insulin resistance, which promotes sodium retention and increases sympathetic nervous system activity,” said Aaron Feingold, MD, a cardiologist at JFK University Medical Center. “The resulting inflammation damages blood vessel walls and reduces their ability to dilate properly.”

He added that fructose seems especially problematic. Unlike glucose, it raises uric acid levels, a waste product that interferes with nitric oxide, a molecule that helps keep blood pressure in check.

3. Not Eating Enough Potassium

Potassium helps your body excrete sodium and relax blood vessels, lowering blood pressure.

“Low potassium levels can lead to fluid retention, which in turn can cause high blood pressure,” said Hem Bhardwaj, MD, vice chair for cardiology at VCU Health. “Low potassium may also increase the effects of stress hormones in the body, which can affect the blood vessels and lead to high blood pressure.”

To avoid this, aim for 3,500 to 5,000 milligrams (mg) of potassium per day from high-potassium foods like leafy greens, sweet potatoes, bananas, and legumes. 

4. Taking Certain Supplements or Medications

According to Higgins, many over-the-counter products can cause or worsen high blood pressure by constricting your blood vessels or retaining water in your body.

Talk to your doctor if you take:

• Stimulants or caffeine-containing drugs like ADHD medication or weight-loss supplements

• Decongestants like pseudoephedrine and phenylephrine

• NSAIDs like ibuprofen or aspirin

• Corticosteroids

• Illicit drugs like cocaine and methamphetamine

• Herbal supplements like ginseng, licorice, and ephedra

5. Feeling Stressed

“Chronic stress from work, relationships, or financial concerns triggers the release of cortisol and adrenaline, hormones that constrict blood vessels and increase heart rate,” said Feingold

To help manage stress over time, prioritize regular exercise, quality sleep, and healthy habits like limiting alcohol and avoiding smoking. Making time for activities you enjoy can also play a powerful role in calming your nervous system.

6. Peeing a Lot

"Conditions such as diabetes can cause frequent urination, which can lead to electrolyte imbalances that affect blood pressure regulation,” said Bhardwaj.

Similarly, research suggests that an overactive bladder—marked by a sudden urge to urinate—may signal heightened sympathetic nervous system activity, which has been linked to elevated blood pressure. This stress response constricts blood vessels and accelerates heart rate, which can contribute to blood pressure spikes.

7. Feeling Pain

Whether it’s a headache, injury, or a chronic condition like arthritis, pain also triggers your nervous system and boosts your blood pressure, said Feingold.

“The pain-blood pressure connection creates a challenging cycle: Elevated blood pressure can worsen headaches, while headache pain further increases blood pressure,” he said.

Treating the pain can help lower blood pressure.

8. Skimping on Sleep

“Consistently getting fewer than seven hours of quality sleep disrupts hormonal balance and activates stress pathways that directly elevate blood pressure," said Feingold.

In fact, research links chronic poor sleep, especially from conditions like sleep apnea, to resistant hypertension.

9. Drinking Excessive Alcohol

Heavy or binge drinking can raise your blood pressure both acutely and over time by activating your nervous system and decreasing blood vessel function, said Higgins.

To avoid these issues, follow the expert-recommended guidelines of no more than two drinks per day for men, and one for women.

10. Smoking

Each puff of a cigarette causes a temporary spike in blood pressure by stimulating the sympathetic nervous system and constricting blood vessels. Over time, this repeated stress on the cardiovascular system can lead to long-term damage, including stiffened arteries and chronic hypertension.

11. Sitting Too Much

Higgins said physical inactivity contributes to weight gain, nervous system activation, and poorer blood vessel health, which can increase blood pressure.

Regular aerobic exercise can help you avoid these issues. Research suggests that regular cardio activity can lower systolic and diastolic readings by an average of 5 to 7 mmHg.