What is Hypertension and How Can Seniors Manage Their Blood Pressure?

February is American Heart Month, a time to raise awareness about heart health and the risks associated with hypertension. Also known as high blood pressure, hypertension affects millions of older adults and significantly increases the risk of heart disease, stroke, and other serious health conditions. The good news is that hypertension can be managed with lifestyle changes and proper care. Here’s what seniors need to know about hypertension and strategies for keeping blood pressure under control.

Understanding Hypertension

Blood pressure measures the force of blood pushing against the walls of your arteries. A normal blood pressure reading is generally around 120/80 mm Hg. Hypertension occurs when blood pressure consistently exceeds 130/80 mm Hg. Many people with high blood pressure experience no symptoms, earning it the nickname “the silent killer.” However, some may notice signs such as:

• Frequent headaches
• Dizziness
• Shortness of breath
• Chest pain
• Blurred vision

If left untreated, hypertension can lead to serious complications, including heart attack, stroke, kidney disease, and cognitive decline.

Causes of Hypertension in Seniors

Several factors contribute to hypertension, particularly in older adults, including:

• Age-related changes: Blood vessels naturally stiffen with age, which can increase blood pressure.
• Lifestyle factors: Diet, physical inactivity, and stress are common contributors.
• Chronic conditions: Diabetes, kidney disease, and other medical conditions can also raise blood pressure.
• Medications: Certain prescription or over-the-counter medications may impact blood pressure levels.

Strategies for Managing Hypertension

Managing blood pressure is essential to reducing the risk of heart-related complications. Here are some steps seniors can take to control hypertension:

1. Make Dietary Adjustments

• Reduce sodium: High sodium intake can raise blood pressure. Limit salt by reading labels, avoiding processed foods, and seasoning with herbs instead of salt.
• Limit saturated fats and trans fats: Choose lean proteins, whole grains, and heart-healthy fats like those found in olive oil, avocados, and nuts.
• Cut back on caffeine: Caffeine can temporarily raise blood pressure. Limit coffee, tea, and energy drinks if they cause spikes in your readings.
• Eat more fruits and vegetables: Leafy greens, berries, and potassium-rich foods like bananas can help lower blood pressure.

2. Increase Physical Activity

Regular exercise strengthens the heart, improves circulation, and helps maintain a healthy weight. Seniors should aim for at least 30 minutes of moderate activity, such as walking, swimming, or cycling, most days of the week. Consult a doctor before beginning any new exercise program.

3. Manage Stress

Chronic stress contributes to elevated blood pressure. Relaxation techniques like deep breathing, meditation, or yoga can promote calmness and lower stress levels. Even hobbies and social connections can improve emotional well-being and reduce tension.

4. Monitor Blood Pressure Regularly

Home blood pressure monitors allow seniors to keep track of their readings between doctor visits. Consistent monitoring helps ensure that treatment strategies are working.

Partner with Always Best Care for Health and Wellness

Managing hypertension requires consistency and support. An in-home caregiver from Always Best Care can assist with meal preparation, encourage physical activity, and help manage medications to keep blood pressure under control. Take charge of your heart health this American Heart Month and beyond. Contact Always Best Care at (855) 470-2273 to schedule a care consultation and explore how we can help you maintain a healthy, active lifestyle.