With hectic work schedules, rising stress levels, irregular sleep, sedentary lifestyles and excessive dependence on processed foods, more millennials and Gen Z are finding themselves at risk of high blood pressure. What was once termed a "silent killer" of the older generation has now become a growing threat to India's youth, silently damaging the heart, kidneys and blood vessels without obvious symptoms. The early onset of hypertension can trigger long-term health complications such as heart disease, stroke, and diabetes, if left unchecked. Unlike temporary stress-related spikes, chronic high blood pressure in young adults is a lifestyle-driven epidemic that demands immediate attention. In conversation with The Daily Jagran, Dr M. Sudhakar Rao, Consultant Cardiology, Manipal Hospital, Sarjapur Road, Bangalore,shares root causes, early signs and preventive measures that young Indians must take care of. Hypertension isn't just a disease of old age. Newer data shows that nearly one in five young Indians between 20 and 44 already has it. The tricky part is that high blood pressure rarely comes with obvious warning signs. Dr M. Sudhakar Rao states, "Most people feel completely fine, right up until it starts damaging vital organs like the heart, brain, and kidneys." At times, there might be headaches, dizziness, blurred vision, shortness of breath, or nosebleeds, but many people have no clue until it's picked up on a routine screen. Doctors now recommend regular checks at least once every two years from age 18, and every year if your numbers are borderline. If hypertension is caught in your 30s, it's important to rule out underlying causes like thyroid issues, kidney disease, or hormonal problems. That usually means a round of tests including ECG, kidney function, urine analysis, thyroid profile, ultrasound of the abdomen, and sometimes even a sleep study. Uncontrolled blood pressure is dangerous because it quietly increases your risk of stroke, heart failure, kidney failure, and even catastrophic blood vessel tears. The good news is that in many young adults, lifestyle changes can make a big difference. Dr M. Sudhakar Rao says, "Losing even a few kilos can lower blood pressure, and regular exercise like brisk walking, swimming, or cycling keeps the numbers in check." Stress management matters too anger and constant pressure at work can worsen readings. Hypertension In Young Indians (Image Credits: Canva) Dr M. Sudhakar Rao states, "Diet is a powerful tool. Cutting back on salt, skipping sugary drinks, and following the DASH diet plenty of fruits, vegetables, legumes, and low-fat dairy, with less red meat and fried food can bring blood pressure down." Green or black tea may help a little, but soft drinks and processed snacks only push things in the wrong direction. Medication isn't always the first step. If your readings are below 150-160 without other complications, doctors usually advise trying lifestyle and diet changes for a few months. If the numbers still don't settle, medicines are added. Follow-ups every couple of months help track progress, and once things stabilize, check-ups every three to six months are enough. Hypertension in your 30s is real, and it's rising. You may feel healthy, but your blood pressure might be telling a different story. Catch it early, take it seriously, and with the right changes, you can stay ahead of the risks.