High blood pressure, or hypertension, happens when the force of blood against artery walls is too high for a long time. It is measured in two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number).
A normal blood pressure reading is below 120/80 mmHg. Doctors generally consider blood pressure to be high when it stays above 130/80 mmHg over time. However, what is considered “too high” can depend on factors like age and overall health.
Many things can cause high blood pressure, including genetics, a diet high in salt, lack of exercise, stress, and some medical conditions. It is often called the “silent killer” because it usually has no symptoms but increases the risk of serious problems like heart disease, stroke, and kidney damage. This is why regular blood pressure checks and lifestyle changes are important.
A New Discovery for People Over 60
A recent study has good news for older adults with high blood pressure. Researchers looked at the best systolic blood pressure (SBP) target for people aged 60 and older. The study was published in the journal Cardiovascular Innovations and Applications.
To get reliable results, scientists used a method called Bayesian network meta-analysis, which combines data from multiple studies. They analyzed six trials that measured how different blood pressure levels affected health.
The study grouped patients based on their achieved systolic blood pressure after treatment:
- Less than 130 mmHg
- Between 130 and 139 mmHg
- 140 mmHg or higher
The results showed that people who lowered their systolic blood pressure below 130 mmHg had a much lower chance of major heart problems (MACE) compared to those whose blood pressure stayed above 140 mmHg.
While the data suggested that lowering blood pressure aggressively might also reduce the risk of heart disease-related deaths, heart attacks, strokes, and heart failure, the differences between the groups were not very large.
In short, the research suggests that aiming for a systolic blood pressure of under 130 mmHg is the best way for older adults to manage hypertension and protect heart health. However, more research is needed to confirm these findings.
How to Manage Blood Pressure
Keeping blood pressure under control is important for staying healthy and avoiding serious conditions like heart disease and strokes. Here are some simple ways to manage it:
- Check your blood pressure regularly: You can do this at home with a blood pressure monitor or at a healthcare center.
- Maintain a healthy weight: Being overweight increases blood pressure. Eating healthy and exercising can help.
- Eat a heart-healthy diet: Include plenty of fruits, vegetables, whole grains, and lean proteins. Reduce salt, sugar, and unhealthy fats.
- Exercise regularly: Activities like walking, jogging, swimming, or cycling help lower blood pressure. Aim for at least 150 minutes of moderate exercise per week.
- Quit smoking: Smoking raises blood pressure and damages the arteries. Quitting can improve heart health.
- Limit alcohol: Too much alcohol can raise blood pressure. Stick to one drink per day for women and two for men.
- Manage stress: Stress can cause temporary spikes in blood pressure. Try meditation, deep breathing, or yoga to relax.
- Take medications as prescribed: If lifestyle changes are not enough, a doctor may prescribe medicine. Always take it as directed and have regular checkups.
By following these steps, you can control your blood pressure and reduce the risk of serious health problems.
More Research on Heart Health
If you’re interested in heart health, studies suggest that apple juice might be good for your heart, and yogurt may help lower the risk of heart disease-related deaths.
For blood pressure concerns, research shows that black licorice can dangerously raise blood pressure, while certain plant nutrients may help lower it.
The full study was conducted by Yuling Yan et al. and published in Cardiovascular Innovations and Applications.
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