Blood pressure is an important indicator of the overall health of the circulatory system, as blood is responsible for transporting oxygen and other important nutrients throughout the body. Maintaining a healthy blood pressure is important at every stage of life, but especially for seniors, as blood pressure plays a key role in overall health and longevity.
According to the American Heart Association, approximately 70-80% of seniors in the United States have high blood pressure. Family members play an important role in helping seniors maintain the best possible blood pressure.
Normal Blood Pressure Range for Seniors
Although blood pressure tends to increase with age, maintaining a lower blood pressure is beneficial and important. Blood pressure is measured using two numbers: systolic and diastolic.
- Systolic blood pressure: Measures the amount of pressure the heart creates as it contracts and pushes blood out.
- Diastolic blood pressure: Indicates the amount of pressure in the heart when it is filled with blood in a relaxed state.
It is recommended that adults aged 65 and older maintain a healthy blood pressure reading below 130/80 mm Hg (millimeters of mercury). The first number (systolic) measures the pressure in the arteries when the heart is pumping blood. The second number, diastolic, measures the pressure in the arteries when the heart is at rest.
For older adults whose blood pressure is higher than this but still below 130/80 mm Hg, lifestyle changes such as a balanced diet and regular exercise are recommended. However, medication is often needed when blood pressure readings are above this level.
Understanding what is considered a healthy blood pressure and making the necessary adjustments is important for effective blood pressure control in older adults.
Tips for maintaining a healthy lifestyle to balance blood pressure
For the elderly, keeping blood pressure stable not only helps prevent dangerous complications such as stroke, heart failure or kidney failure, but also significantly improves the quality of life.
Here are some important tips to help control blood pressure effectively and sustainably:
1. Keep weight within a safe range
Excess weight makes the heart work harder, thereby increasing pressure on the blood vessel walls. Losing just 5-10% of body weight can significantly lower blood pressure. For the elderly, weight loss should be gradual through a balanced diet and physical activities appropriate for health.
2. Apply the DASH diet
The DASH diet (Dietary Approaches to Stop Hypertension) is specifically designed to lower blood pressure. This includes increasing green vegetables, fresh fruits, whole grains, low-fat products and limiting sodium, saturated fat and refined sugar. A sample meal for the elderly should be low in salt, high in potassium and fiber from natural sources.
3. Limit salt, increase potassium
Salt (sodium) is one of the leading factors causing high blood pressure. The World Health Organization recommends that adults should not consume more than 5g of salt/day. Instead, potassium should be supplemented through foods such as bananas, sweet potatoes, tomatoes, beans, green leafy vegetables, because potassium helps balance sodium levels and supports natural blood vessel dilation.
4. Exercise gently and regularly every day
Physical activity helps improve blood circulation, reduce stress and control weight. Elderly people can choose gentle forms of exercise such as walking, stationary cycling, swimming or yoga. Just 30 minutes a day, 5 days a week is enough to see a significant improvement in blood pressure.
5. Reduce stress, keep your mind relaxed
Chronic stress increases vasoconstriction hormones and high blood pressure. Therefore, the elderly should maintain a daily relaxation habit such as listening to soft music, meditating, deep breathing or simply chatting with relatives. A happy, peaceful spirit is a natural medicine to help stabilize blood pressure.
6. Limit alcohol and absolutely do not smoke
Alcohol and nicotine are stimulants that constrict blood vessels, causing blood pressure to increase suddenly. For the elderly, completely eliminating tobacco and minimizing alcohol (if consumed) is necessary to keep blood pressure at a safe level and protect the cardiovascular system.
7. Drink enough water, do not let the body become dehydrated
Dehydration causes blood volume to decrease, the heart has to contract harder to pump blood throughout the body, thereby increasing blood pressure. Elderly people often feel less thirsty, so it is necessary to remind themselves to drink enough 6–8 glasses of water per day, unless prescribed by a doctor to limit fluids.
8. Regularly monitor blood pressure at home
Using a blood pressure monitor at home helps the elderly to monitor the index regularly, detect abnormalities early and proactively adjust their lifestyle or take medication as directed by the doctor. The ideal time to measure is in the morning after waking up and in the evening before going to bed.
9. Get enough sleep and on time
Lack of sleep, intermittent sleep or staying up late for a long time can all negatively affect blood pressure index. Elderly people should maintain the habit of going to bed before 10 pm, getting enough sleep from 7–8 hours each night and keeping the sleeping space quiet and cool to ensure the best quality of sleep.
10. Follow your doctor’s instructions when taking medication
If your doctor prescribes blood pressure medication, you need to take the correct dose, at the right time, and never stop taking the medication on your own when your blood pressure is stable. Stopping the medication on your own can cause your blood pressure to spike again and cause dangerous complications.
