High blood pressure, or hypertension, happens when the force of blood pushing against the walls of your blood vessels stays too high for too long.
This can put extra strain on your heart and arteries, which may lead to serious health problems. Many people don’t know they have high blood pressure because it usually doesn’t cause any symptoms. That’s why it’s often called the “silent killer.”
Doctors measure blood pressure using two numbers. The first, called systolic pressure, measures the pressure when your heart beats. The second, called diastolic pressure, measures the pressure when your heart rests between beats.
A normal blood pressure is usually below 120/80. If your numbers are often above 130/80, you may have high blood pressure. However, the exact number that counts as “high” can depend on your age, overall health, and medical history.
High blood pressure can be caused by many things. Some people are born with a higher risk due to family history. Other causes include eating too much salt and not enough potassium, being inactive, feeling stressed often, or having other health problems. If not treated, high blood pressure can lead to heart disease, strokes, and kidney failure.
Now, there’s hopeful news for older adults who are trying to manage high blood pressure. A recent study published in the medical journal Cardiovascular Innovations and Applications looked at the best blood pressure level for people over 60 years old.
The researchers wanted to know whether keeping the top number (systolic pressure) below 130 would help prevent heart problems better than aiming for higher targets.
To do this, the researchers combined data from six different clinical trials using a method that helps make the results more reliable. They divided the people in the study into three groups based on their final blood pressure level after treatment: below 130, between 130 and 139, and 140 or higher.
They found that those who managed to lower their systolic blood pressure below 130 had fewer serious heart problems, like heart attacks, strokes, or death from heart disease. Although other outcomes like heart failure or death from any cause didn’t show major differences, the group with the lowest blood pressure generally did better.
The results suggest that aiming for a systolic pressure below 130 may be the best target for older people with high blood pressure. However, the scientists also said that more research is needed before making this a firm rule for everyone.
If you have high blood pressure, there are many ways to take control of it:
- Check your blood pressure often. You can do this at home or at a clinic. Knowing your numbers is the first step.
- Eat healthy. Try to eat more fruits, vegetables, whole grains, and lean proteins. Cut back on salt, fatty foods, and sugary snacks.
- Be active. Regular movement like walking, swimming, or cycling can help lower your blood pressure.
- Keep a healthy weight. Extra weight makes your heart work harder, which can raise your blood pressure.
- Don’t smoke. Smoking harms your blood vessels and raises blood pressure.
- Limit alcohol. Too much alcohol can push your blood pressure up. Try to drink in moderation.
- Relax. Stress can cause your pressure to rise. Try deep breathing, meditation, or doing things you enjoy.
- Take your medicine. If your doctor gives you medication, take it exactly as prescribed and go to follow-up appointments.
In addition to the usual advice, some studies suggest that certain foods might help or harm blood pressure. For example, black licorice can raise blood pressure to dangerous levels. On the other hand, some nutrients found in plants may help bring it down. There’s also research showing that apple juice might be good for your heart, and yogurt might help lower the chance of dying from heart disease.
Managing blood pressure takes daily care, but it’s worth it. Lowering your blood pressure can help you live longer and feel better.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
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