High Blood Pressure And Older Adults
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High blood pressure, or hypertension, is a major health problem that is common in older adults. Your bodys network of blood vessels, known as the vascular system, changes with age. Arteries get stiffer, causing blood pressure to go up. This can be true even for people who have heart-healthy habits and feel just fine. High blood pressure, sometimes called “the silent killer,” often does not cause signs of illness that you can see or feel. Though it affects nearly half of all adults, many may not even be aware they have it.
If high blood pressure isn’t controlled with lifestyle changes and medication, it can lead to serious health problems, including cardiovascular disease such as heart disease and stroke, vascular dementia, eye problems, and kidney disease. The good news is that blood pressure can be controlled in most people.
Blood Pressure Foods To Avoid
- High sodium foods: Sodium raises blood pressure avoid high sodium processed foods, pickles, olives or canned foods.
- Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
- Sugar: High sugar consumption is connected to high blood pressure.
- Caffeine: Too much caffeine can cause an increase in blood pressure.
- Alcohol: Narrows arteries and can increase blood pressure.
Why Does Hypertension Matter
If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. “It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more,” says Dr. Fisher.
Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends.
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How To Lower Blood Pressure Naturally
The term lifestyle changes implies you will need to change your habits to bring your blood pressure down. Broadly speaking, these modifications are natural non-pharmaceutical ways of lowering blood pressure. Six methods have been proven effective in clinical studies, and two others are recommended:
Natural Ways With Potential
If you do an Internet search, youll find dozens of other natural ways to lower blood pressure. They may be effective, but the evidence is limited or questionable.
Take stress reduction, for example. In 2017, the American Heart Association issued a scientific statement on the role of meditation in cardiovascular riskreduction. The AHA determined the concept was plausible, but the studies included too few subjects and used different endpoints, which made drawing conclusions impossible.
Some studies showed significant benefit, and others showed none. There simply wasnt enough data to say that meditation consistently lowers blood pressure, says Dr. Laffin. More likely, anything that relaxes you decreases blood pressure temporarily, but isnt a solution for people with sustained hypertension.
The same issue applies to various foods, spices, herbs and vitamins. You will probably find a study or two on each that says it lowers blood pressure, but these have never been robustly studied, he says.
If you are serious about using natural ways to lower blood pressure, choose one or more methods that have stood the test of time.
This article originally appeared in Cleveland Clinic Heart Advisor.
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Prevent High Blood Pressure
Practice healthy living habits, like being physically active, to help prevent high blood pressure.
By living a healthy lifestyle, you can help keep your blood pressure in a healthy range. Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Practice the following healthy living habits:
Start Lowering Your Blood Pressure Today
In many cases, high blood pressure doesnt have to be treated and managed with drastic lifestyle changes or medication.
Diet is one of the most important aspects of managing high blood pressure and its the one thing you have the most control over. Taking small steps now, can turn into big improvements and new routines.
Dont wait to take charge of your heart health. With support from your doctor and a little bit of determination you may find your blood pressure coming down sooner than you think.
Dont delay getting the heart care and answers you need
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How To Get Blood Pressure Down To 120
A new study links reducing blood pressure with lower risk of heart attack and stroke
Exercising and reducing salt can get blood pressure into the normal range
Patients taking several blood pressure medications may be able to add more
Doctors have long known that systolic blood pressure below 120 was considered normal and meant a lower risk of heart disease and kidney problems. But they would often only treat patients if that top number crept above 140, the threshold for officially having high blood pressure.
Recent findings from a large National Institutes of Health study now suggest that its worth treating patients in that prehypertension gray area of 120 to 140, in order to bring them down into the normal range.
The findings, which have not yet been published and are still preliminary, found lower rates of heart attack, stroke and death among people with high blood pressure who brought that top number down to 120. In order to reach that goal, study participants in the 120 group took an average of three blood pressure medications, whereas the 140 group took two medications.
This is notable because there a lot of people out there with blood pressure in the 130s that we might previously have left alone, but if the results of this trial as we think they are, it might be reason to try to get them to 120, said Dr. John D. Bisognano, professor of medicine at the University of Rochester Medical Center and president-elect of the American Society of Hypertension.
How Can I Prevent High Blood Pressure
You can help prevent high blood pressure by having a healthy lifestyle. This means:
If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.
NIH: National Heart, Lung, and Blood Institute
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How Is High Blood Pressure Treated
High blood pressure is usually managed with a combination of medication and lifestyle treatments, says Nicole Weinberg, M.D., a cardiologist at Providence Saint Johns Health Center in Santa Monica, Calif., although she typically recommends that patients try lifestyle modifications first.
Theres no substitute for a healthy lifestyleeating well and exercising are going to be much better at reducing blood pressure than me throwing a ton of medications at someone, she says.
While there are medications that can help do things like relax your blood vessels, make your heart beat with less force, and block nerve activity that can restrict your blood vessels, Dr. Weinberg says that theres really no substitute for healthy lifestyle factors when it comes to lowering blood pressure in many instances.
Although medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. The good news is that most people can bring their numbers down naturally, without using drugs. Lifestyle changes are an important part of prevention and treatment of high blood pressure, says Brandie D. Williams, M.D., a cardiologist at Texas Health Stephenville and Texas Health Physicians Group.
Try these natural ways to lower your blood pressureno pills necessary.
Take Blood Pressure Medications As Prescribed
The American Heart Association state that people should take their blood pressure medications according to their doctors exact instructions. People should never quit or cut back on their medications unless their doctor has advised them to do so.
If a person has trouble remembering to take their blood pressure medications, they should set up daily reminders on their phone or other devices.
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What Causes High Blood Pressure
Risk factors for developing high blood pressure include:
- Up to age 64, men are more likely to develop high blood pressure than women
- At age 65 and older, women are more likely to develop high blood pressure than men
Risk factors for developing high blood pressure that can be prevented or managed include:
- Sedentary lifestyle
What Is High Blood Pressure
High blood pressure develops when your heart has to pump blood through narrowed or blocked arteries with more force. As blood is pumped with more force, the pressure on the walls of your arteries increases, which can lead to serious damage throughout your body.
Systolic blood pressurethe top number in a blood pressure measurementis the amount of pressure blood exerts on your artery walls with each heartbeat. Diastolic blood pressurethe bottom numberis the amount of pressure blood puts on your arteries between beats when the heart is at rest.
While many muscles work better when they have been working harder, the heart isn’t really one of those. Overworking your heart can result in hypertrophy, an overgrowth of muscle, and can lead to heart failure.
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Follow A Healthy Diet
A healthy diet with a variety of nutritious foods, in line with the Australian Dietary Guidelines, will help keep blood pressure under control as well as your cholesterol and weight.
- Eat 5 serves of vegetables and 2 serves of fruit every day.
- Limit your fat intake to 20 to 35% of your total energy intake. Consume healthy unsaturated fats instead of saturated fats.
- Reduce your salt intake to fewer than 4 grams per day if you have high blood pressure. This is less than one teaspoon of salt. Salt contains sodium, which is linked to high blood pressure.
Seek Help For Snoring
Loud, incessant snoring is a symptom of obstructive sleep apnea , a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D., medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.
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What To Do If Your Blood Pressure Spikes
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Tips For Taking Blood Pressure Medication
Untreated high blood pressure can increase your risk of serious health problems. If your doctor prescribes medication to lower your blood pressure, remember:
- If you take blood pressure medication and your blood pressure goes down, it means medication and lifestyle changes are working. If another doctor asks if you have high blood pressure, the answer is, “Yes, but it is being treated.”
- Healthy lifestyle changes may help lower the dosage you need.
- Get up slowly from a seated or lying position and stand for a bit before walking. This lets your blood pressure adjust before walking to prevent lightheadedness and falls.
- Tell your doctor about all the drugs you take. Don’t forget to mention over-the-counter drugs, including vitamins and supplements. They may affect your blood pressure. They also can change how well your blood pressure medication works.
- Blood pressure medication should be taken at the same time each day as part of your daily routine. For example, take it in the morning with breakfast or in the evening before brushing your teeth. If you miss a dose, do not double the dose the next day.
- Remember to refill your medication before you run out and bring it with you when traveling. Its important to keep taking your medication unless your doctor tells you to stop.
- Before having surgery, ask your doctor if you should take your blood pressure medication on the day of your operation.
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Try Blood Pressure Support Supplements
A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsAladin A, Chevli P, Ahmad MI, Rasool S, Herrington D. Alcohol Consumption and Risk of Hypertension. J Am Coll Cardiol. 2019 73:12. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.
Beyond magnesium, research in the British Journal of Clinical Pharmacology suggests potassium, L-arginine, vitamin C, cocoa flavonoids, beetroot juice, coenzyme Q10, controlled-release melatonin and aged garlic extract may also help reduce blood pressureBorghi C, Cicero AFG.. Nutraceuticals with a clinically detectable blood pressure-lowering effect: a review of available randomized clinical trials and their meta-analyses. British Journal of Clinical Pharmacology. 2017 83:163171. .
How Often Should I Have My Blood Pressure Checked
Its recommended that Australian adults have their blood pressure checked by their doctor at least every 2 years. Some people may be advised to have more frequent checks for example, people who have been diagnosed with high blood pressure.
People with diabetes should have their blood pressure checked at least every 6 months if its normal and every 3 months if they have high blood pressure.
All Australians aged 45 and over and 30 and over for those of Aboriginal or Torres Strait Islander descent are eligible for a regular, 20-minute heart health check with their GP or nurse. This checks your blood pressure, cholesterol and blood sugar levels. Your health professional will be able to assess your risk of having a heart attack or stroke in the next 5 years.
Heart health checks are covered by Medicare and free at practices that bulk bill this service.
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How To Lower My Blood Pressure Immediately
If you face any complications of high blood pressure such as a stroke or heart attack, contact your physician without any delay. Do not attempt home remedies in such grave situations. If you have high blood pressure , without any complications, the first thing to do is to calm down and lie flat. Leave aside the task you were engaged in and slowly start taking deep breaths. This stress-relieving technique helps to bring down the blood pressure to a certain extent. If calming techniques dont help, then consult a physician immediately. Additionally, do not forget to take your antihypertensive medications for blood pressure that is uncontrolled by lifestyle changes and diet.
Medication is the main option for treating high blood pressure. As blood pressure improves with lifestyle modifications, medications can be withdrawn gradually. Medications in combination with a healthy diet reduce the risk of a stroke, a heart attack, and other complications.
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