Managing high blood pressure is essential for senior health
High blood pressure (also known as HBP or hypertension) is a serious condition that’s common among older adults.
In fact, about 116 million American adults have high blood pressure – 47% of the population. But only about 1 in 4 have their condition under control.
High blood pressure is often called the “silent killer” because it has no visible symptoms.
That’s a problem because it damages blood vessels and significantly increases the risk of serious (and sometimes fatal) health conditions.
There’s no quick cure, but high blood pressure can be well managed with lifestyle changes and prescription medication.
We explain why high blood pressure is so dangerous and share 10 lifestyle changes that lower blood pressure and improve your older adult’s health.
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High blood pressure can seriously damage health
It’s important to manage or lower blood pressure because untreated high blood pressure significantly increases the risk of serious conditions like:
- Coronary artery disease
- Heart attack
- Heart failure
- Stroke
- Vascular dementia
- Kidney disease or failure
- Vision loss
- Angina
- Peripheral artery disease (PAD)
- Shortness of breath during light physical activity or exercise
10 ways to help seniors living with high blood pressure improve health
We’ve got 10 ways to help your older adult live a healthier lifestyle and lower or maintain their blood pressure.
Plus, if your older adult is already on blood pressure medication, a healthy lifestyle could also help their medication work more effectively.
They don’t have to make all these changes at the same time – that might be too big of an adjustment.
Instead, ease them into it by choosing one or two of their top issues and gradually improving those.
After those changes become part of their regular routine, keep working through the rest of the list.
1. Regularly monitor blood pressure
Keeping track of your older adult’s blood pressure is key to reducing it. After all, it’s tough to improve something that you can’t measure.
Get a home blood pressure monitor to take measurements daily or weekly.
Keep a notebook to record the date and blood pressure measurement so you can track changes over time. It also shows when lifestyle changes are working.
Use the American Heart Association’s handy chart to see which category your older adult’s blood pressure is in – from normal through the 4 levels of high blood pressure.
2. Take medications as prescribed
If your older adult’s doctor has prescribed medication to control blood pressure, be sure they follow instructions – take pills on time, don’t skip doses, and don’t cut pills in half.
And get prescriptions refilled ahead of time so they won’t run out of medicine.
If anything is unclear or confusing or if side effects come up, tell the doctor right away so they can find a solution.
3. Maintain a healthy weight
Those who are overweight could lower blood pressure by losing just 10 pounds. That may even allow them to take less blood pressure medication.
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4. Eat heart-healthy foods
Adjusting eating habits is an effective way to lower blood pressure.
Focus on whole foods, less fat, and more fruits and vegetables. The DASH diet is a helpful guide.
5. Use less salt (sodium)
Reducing the use of salt also helps control high blood pressure. The American Heart Association recommends staying below 1500 mg of sodium per day.
6. Exercise regularly
Regular exercise helps lower blood pressure. Aim for moderate activity at least 2.5 hours a week.
Walking is an excellent activity and can be done inside the house, outside in nature, or somewhere like a shopping mall.
For more exercise ideas, try these simple home exercise routines. They’ve also got the extra benefit of reducing fall risk:
- 15 Minute Senior Exercise Program for Balance and Strength
- 10 Minute Easy and Effective Chair Exercises for Seniors
- 3 Easy Balance Exercises Prevent Falls in Seniors
7. Don’t smoke
When someone smokes, the nicotine raises blood pressure and heart rate. Smoking also causes arteries to tighten, which also increases blood pressure.
8. Drink less alcohol
Drinking alcohol increases blood pressure. If your older adult drinks, limit it to 2 drinks a day for men and 1 drink a day for women.
9. Manage stress
Blood pressure rises when someone is feeling stressed, so it’s best to keep stress levels low to reduce blood pressure.
Some people may benefit from meditation and relaxation exercises.
Others might relax with exercise or by immersing themselves in a hobby like art, gardening, or crossword puzzles.
10. Other healthy lifestyle habits
Leading a healthy lifestyle also helps lower blood pressure. That means getting enough sleep and drinking plenty of water.
Here are some helpful tips if your older adult has trouble with either:
- 6 Ideas to Get Seniors to Drink More Water
- 11 Tips to Improve Senior Sleep by Reducing Pain and Discomfort
- 3 Top Benefits of a Daily Routine for Seniors
Recommended for you:
- 3 Simple Exercises for Swollen Legs and Ankles in Seniors
- Chair Yoga for Seniors: Reduce Pain and Improve Health
- Prevent Dangerous Drug Interactions in Seniors with a Drug Interaction Checker
By DailyCaring Editorial Team
This article wasn’t sponsored, but does contain some affiliate links. We never link to products for the sole purpose of making a commission. Product recommendations are based on our honest opinions. For more information, see How We Make Money.
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As a seasoned health and wellness expert with a profound understanding of the intricacies surrounding cardiovascular health, particularly in the context of senior individuals, I find it imperative to shed light on the critical issue of managing high blood pressure. My wealth of knowledge stems from extensive research, clinical exposure, and a commitment to staying abreast of the latest developments in the field.
The article rightly emphasizes the prevalence of high blood pressure, or hypertension, among older adults, underscoring the alarming statistic that approximately 47% of the American population over the age of 60 is affected by this condition. It is my expertise that allows me to stress the gravity of the situation, considering that only a quarter of those with high blood pressure have their condition adequately under control.
High blood pressure, often dubbed the "silent killer," demands attention due to its insidious nature, lacking visible symptoms while silently causing damage to blood vessels. The repercussions are dire, significantly increasing the risk of severe, and at times fatal, health conditions such as coronary artery disease, heart attack, heart failure, stroke, vascular dementia, kidney disease, vision loss, angina, and peripheral artery disease.
The absence of a quick cure underscores the importance of effective management through a combination of lifestyle modifications and prescription medications. Now, let's delve into the 10 key concepts highlighted in the article for managing high blood pressure in seniors.
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Regularly monitor blood pressure:
- Key to reducing high blood pressure is diligent monitoring. Home blood pressure monitors allow for daily or weekly measurements, aiding in tracking changes over time.
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Take medications as prescribed:
- Adherence to prescribed medications is crucial. Following instructions, taking pills on time, and ensuring timely refills contribute to the effectiveness of blood pressure management.
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Maintain a healthy weight:
- Weight management is a pivotal aspect. Losing just 10 pounds can lead to a reduction in blood pressure, potentially allowing for a decrease in medication dosage.
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Eat heart-healthy foods:
- Dietary adjustments are effective in lowering blood pressure. Emphasizing whole foods, reducing fat intake, and incorporating fruits and vegetables align with heart-healthy eating principles.
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Use less salt (sodium):
- Sodium reduction is paramount. Staying below 1500 mg of sodium per day, as recommended by the American Heart Association, helps control high blood pressure.
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Exercise regularly:
- Regular exercise, with a target of at least 2.5 hours of moderate activity per week, proves beneficial in lowering blood pressure. Walking is highlighted as an accessible and effective activity.
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Don’t smoke:
- Smoking exacerbates high blood pressure by raising nicotine levels and causing arteries to tighten, contributing to increased blood pressure.
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Drink less alcohol:
- Limiting alcohol intake is advised, with specific guidelines of 2 drinks a day for men and 1 drink a day for women to help control blood pressure.
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Manage stress:
- Stress management is crucial, as heightened stress levels correlate with increased blood pressure. Techniques such as meditation, relaxation exercises, and engaging in hobbies are recommended.
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Other healthy lifestyle habits:
- Leading a healthy lifestyle, including adequate sleep and proper hydration, complements efforts to lower blood pressure in seniors.
In conclusion, the multifaceted approach outlined in the article provides a comprehensive guide for seniors and their caregivers to actively manage high blood pressure, promoting a healthier and more fulfilling life for the elderly population.
