Rows Of Eating Habits That Trigger Hypertension Risks In Their 30s

Illustration of measuring tension (Pexels/Thirdman)

JAKARTA - Eating patterns have an important role in body health, especially with age. According to the World Health Organization (WHO), an estimated 1.28 billion adults aged 30-79 years worldwide suffer from hypertension.

Hypertension that appears in their 30s can occur due to poor diet. Here are some eating habits that can relieve the risk of hypertension in your 30s, which you should stop if you do it often.

1. Consumption of processed foods

Quoted from WebMD, on Friday, July 18, 2025, a high diet of saturated fat and processed foods contributed to endothelial dysfunction and weight gain. Both increase the risk of hypertension.

Therefore, it is important to avoid processed foods such as cakes, contracts, processed meat, soda drinks, energy drinks, and sweet drinks. Prioritize foods that are dense in nutrients, such as fruits, vegetables, to low-fat protein.

2. Miss breakfast

The habit of skipping breakfast can also trigger hypertension in the age of 30. Not breakfast is shown to increase cortisol, which is the main stress hormone.

The regularly occurring spike in cortisols can lead to an increase in metabolic syndrome systems, namely a group of conditions that increase the risk of heart disease, hypertension, diabetes, and stroke.

3. Consumption of a lot of sugar

Consumption of additional sugar in high quantities can increase the risk of obesity, which in turn increases blood pressure or hypertension. Additional sugar in light drinks can have a negative impact on blood pressure.

4. Not consuming enough potassium

Potassium helps the body to remove sodium and relax blood vessels, thereby lowering blood pressure. If potassium levels are low in the body, it can cause fluid retention which ultimately risks high blood pressure.

"Low potassium can also increase the effects of stress hormones in the body, which can affect blood vessels and cause high blood pressure," said Deputy Chairman of Cardiology at VCU Health, Hem Bhadwaj, MD.

Therefore, try to consume 3,500 to 5,000 mg potassium per day. Some of the high potassium foods that can be consumed are green leafy vegetables, sweet potatoes, bananas, and nuts.