New Delhi: Even a minor spike in blood pressure during your 30s can increase your risk of heart disease decades later, a shocking new study warns.Researchers tracked nearly 6,000 adults for more than 20 years and found that each 10 mm Hg increase in systolic blood pressure was associated with about a 20-22% higher risk of heart disease. Even levels considered “normal” were associated with increased risk.published in American Journal of HypertensionThe findings suggest that mildly increased blood pressure is not as harmless as is often believed. The risk was similar in men and women, a pattern often overlooked in young adults, experts say.Doctors say the findings reinforce that blood pressure is not a fixed cutoff but a persistent risk factor. “The idea that the risk starts only at 140/90 is outdated – vascular damage starts much earlier,” said Dr Mohit Gupta, a cardiologist at the Govind Ballabh Pant Institute of Postgraduate Medical Education and Research. At the same time, he cautioned against overinterpretation. He added, “A relative increase of 20% over decades may still translate into a lower absolute risk for a healthy 30-year-old. These findings should not cause panic or warrant overtreatment.”Neurologist and preventive health advocate Dr. Sudhir Kumar said that even a slight increase in blood pressure in young adults is not benign. “This risk starts earlier than we thought and is similar in men and women, suggesting that high blood pressure may reduce the protective effects of estrogen. Control should begin early, not in middle age – through exercise, a healthy diet, good sleep, and regular monitoring,” he said.The study also points to the role of diastolic blood pressure in young adults, which often rises before systolic levels. However, experts emphasize that this does not require immediate medication. “There is only limited evidence to support aggressive drug treatment in young individuals with elevated diastolic BP,” Gupta said.He emphasized that the takeaway is early prevention. “The message is not to treat quickly with drugs, but to intervene first with lifestyle.”With high blood pressure on the rise among young Indians due to sedentary habits, excess salt intake, stress and poor sleep, experts say timely action can make a significant difference.Doctors say low blood pressure in your 30s isn’t harmless — it could be an early warning sign of future heart danger.