The “3 highs” – hypertension (high blood pressure), hyperlipidaemia (high blood fats), and hyperglycaemia (high blood sugar) – are increasingly affecting younger people in 2026. Shaped by modern lifestyles, stress, and dietary patterns, these conditions often progress quietly, raising long-term health risks. Recognising the causes, spotting early indicators, and adopting practical prevention strategies can help younger generations stay ahead of this silent threat.
Understanding the 3 Highs: Hypertension, Hyperlipidaemia, and Hyperglycaemia
Hypertension (or “high blood pressure”) persistently raised blood pressure that strains the heart and blood vessels. It is commonly influenced by genetics, high salt intake, excess weight, alcohol, smoking, and chronic stress. Hyperlipidaemia (or “high cholesterol”) is characterised by elevated blood lipids such as LDL cholesterol (“bad” cholesterol) and triglycerides (fats), often driven by diets high in saturated and trans fats, inactivity, insulin resistance, and family history. Hyperglycaemia (or “high blood sugar”) refers to higher-than-normal blood glucose, typically due to insulin resistance, frequent intake of sugars and refined carbohydrates, sedentary behaviour, and disrupted sleep.
When long-term high blood pressure (≥130/85 mmHg), high cholesterol (total cholesterol ≥6.2 mmol/L) and high blood sugar (fasting blood sugar >7.0 mmol/L; two-hour plasma level after oral glucose tolerance test [OGTT] >11.1mmol/L) occur alongside excess fat around the waist, they give rise to a group of risk factors call metabolic syndrome.
These insidious diseases often show little or no symptoms in the early stages, but if left unmanaged, metabolic syndrome is linked to severe long-term health risks such as heart disease, stroke, type 2 diabetes, fatty liver disease and chronic kidney disease.
Lifestyle Factors Driving the Rise of the 3 Highs
Dietary patterns rich in ultra-processed foods, excess sodium, added sugars, and unhealthy fats are central drivers. Nutritional approaches such as increasing soluble fibre intake (for example, psyllium), choosing foods rich in plant sterols, and ensuring adequate omega-3 and vitamin D can complement a balanced diet.
Frequent takeaway meals, late-night eating, and large portions exacerbate weight gain and hormonal imbalances. Physical inactivity compounds the issue: long hours at desks and minimal daily activity reduce insulin sensitivity while raising blood pressure and lipid levels.
Stress and mental health have a significant impact on the rise of the 3 highs. Chronic stress elevates cortisol, increasing appetite, encouraging central fat storage, and worsening blood pressure and blood sugar control. Poor sleep, anxiety and burnout further disrupt the body’s natural metabolism. These realities are common in young adulthood, where study, career demands, and financial pressures converge.
In addition, modern habits such as long screen time, digital entertainment, and social media encourage sedentary behaviour and late bedtimes. Evening blue light exposure can impair sleep quality, which in turn affects blood pressure, fat metabolism, and sugar control. Vaping and consumption of alcohol and energy drinks add further cardiovascular and metabolic strain.
Prevention and Management Strategies
Regular health screenings are essential for early detection. Annual checks for blood pressure, blood cholesterol levels and blood sugar levels can help to find out and address any early issues. Home monitoring devices for blood sugar and blood pressure are also available for purchase at pharmacies and can help you to keep track of any changes in your health.
For a healthier diet, aim to eat more whole foods, vegetables, fruits, legumes, whole grains, nuts, and seeds. Choose lean proteins and oily fish as well as reduce saturated fat, trans fats, added sugars and refined carbohydrates. Aim for less than 5g of salt per day, stay hydrated, and limit alcohol consumption. Practise portion awareness and plan balanced meals to reduce reliance on convenient options. Simple swaps – such as wholegrain bread, unsweetened yoghurt, and water in place of sugary drinks – make a meaningful difference.
Physical activity recommendations include 150–300 minutes of moderate-intensity aerobic exercise per week or 75–150 minutes of vigorous activity, plus two or more sessions of muscle-strengthening. Break up long periods of sitting with short movement bouts every 30–60 minutes and include flexibility and balance work. Even brisk walking for 10–15-minute after meals can improve postprandial (post-meal) glucose and support overall metabolic health.
Moderate-intensity physical activity causes slight increase in breathing and heart rate. Some moderate-intensity physical activities include:
- Brisk walking
- Leisure cycling
- Leisure swimming
- Line-dancing
Vigorous-intensity physical activity will cause your heart rate to increase significantly. Some vigorous physical activities include:
- Jogging or running
- Swimming continuous laps
- Cycling at a fast pace
- Skipping rope
Support your routine by tracking metrics and building healthy habits. Pair home measurements with health journals or apps to log readings and set reminders. Set a consistent sleep schedule, reduce evening screen exposure, and adopt relaxation practices. Mindfulness, guided breathing, or yoga can lower stress and improve metabolic markers.
These changes in your routine can feel overwhelming but taking small, consistent steps to improve your health will bring a world of benefits in the long run.
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