Ten Steps Senior Citizens Can Take to Control High
Blood Pressure
Plus info from
National Institute on Aging abut hypertension
August 28, 2006 – More than half of all senior
citizens suffer with high blood pressure, or
hypertension. The September issue of the Harvard Heart Letter takes a
look at the latest thinking on high blood pressure and includes 10 steps
for getting your blood pressure under control.
June 29, 2006 - If you’re one of the 65 million American
adults, one in three, with high blood pressure, you have probably heard the
advice, “watch your diet, cut back on salt.” But how?
Read more...
July 7, 2006 - Middle-aged and older men who
practiced five healthy lifestyle behaviors during a 16-year period had a
significantly lower risk of developing heart disease than men who had
fewer healthy habits, according to a study reported in Circulation:
Journal of the American Heart Association. Even those receiving
treatment for high blood pressure or high cholesterol experienced a
reduced risk. Read more...
June 13, 2006 - A relaxation technique known as
transcendental meditation may decrease blood pressure and reduce insulin
resistance among patients with coronary heart disease, according to a
report in the June 12 issue of the Archives of Internal Medicine, one of
the JAMA/Archives journals.
Read more...
The publication features a special four-page
section on high blood pressure, including information on blood pressure
basics, measuring change, and the definition of what’s normal.
Here are their 10 suggestions for getting your
hypertension under control.
1. Check it. You can’t do much about your blood
pressure unless you know what it is. Your doctor should check it at
every visit. Measuring at home between visits is even better.
2. Get moving. Exercise can lower blood pressure by
10 points, prevent the onset of high blood pressure, or let you reduce
your dosage of blood pressure medications.
3. Eat right. A diet for better blood pressure
emphasizes fruits, vegetables, low-fat dairy products, whole grains,
poultry, fish, and nuts.
4. Control your weight. If you are overweight,
losing weight can lower your blood pressure.
5. Don’t smoke. Smoking a cigarette can cause a
20-point spike in systolic blood pressure.
6. Drink alcohol in moderation. Going beyond a
drink a day can contribute to higher blood pressure.
7. Shake up your salts. Too much sodium and too
little potassium can boost blood pressure. Aim for less than 1.5 grams
of sodium a day, and at least 4.7 grams of potassium from fruits and
vegetables.
8. Sleep is good. Chronic lack of sleep can
contribute to high blood pressure. Get at least six hours a night.
9. Reduce stress. Mental and emotional stress can
raise blood pressure. Meditation and deep breathing can lower it.
10. Stick with your medications. Taking medication
can keep you from having a stroke or heart attack.
Editor's Note: See more about high blood
pressure below.
Also in this issue:
• Fish oil may not help people with implanted defibrillators
• Peripheral artery disease
• A doctor answers: How long will my bypass grafts last? Is coconut bad
for the heart?
The Harvard Heart Letter is available from Harvard
Health Publications, the publishing division of Harvard Medical School,
for $28 per year. Subscribe online (click
here) or by calling 1-877-649-9457 (toll free).
High Blood
Pressure for Senior Citizens by National Institute on Aging
You can have high blood pressure, or hypertension,
and still feel just fine. That’s because high blood pressure does not
cause symptoms that you can see or feel. But, high blood pressure,
sometimes called “the silent killer,” is a major health problem. If not
treated, it can lead to stroke, heart disease, eye problems, or kidney
failure. The good news is that there are ways you can prevent high blood
pressure. And, if you already have high blood pressure, there are ways
to control it and prevent its complications.
Today's
Headlines on SeniorJournal.com
What Is Blood Pressure?
When your doctor checks your blood pressure and
tells you the result, she or he will say two numbers. The numbers are
written one above, or before, the other. The first, or top, number is
your systolic pressure. This tells you how much the blood flowing
through your blood vessels pushes against the vessel walls as your heart
beats. The second, or bottom, number measures the pressure while the
heart relaxes between beats. This is the diastolic pressure. If your
blood pressure is normal, your systolic pressure is less than 120 and
your diastolic pressure is less than 80—for example, 119/79.
Do You Have High Blood Pressure?
One reason to have regular check-ups by your doctor
is to check your blood pressure. If you have only a slightly higher
reading—such as a top number between 120 and 139 or the bottom number
between 80 and 89, you have prehypertension. You may be at risk for
developing high blood pressure. Your health care provider will probably
want you to make changes in your daily habits to try and lower those
numbers.
Your doctor will say your blood pressure is high
when it measures 140/90 or higher at two or more checkups. He or she may
also ask you to check your blood pressure at home at different times of
the day. If the numbers are still high after several checks, your health
care provider will probably suggest medicine, changes in your diet, and
exercise.
What If Just the First Number Is High?
For older people, the first number (systolic) often
is high (greater than 140), but the second number (diastolic) is normal
(less than 90). This problem is called isolated systolic hypertension.
Isolated systolic hypertension is the most common form of high blood
pressure in older people.
Isolated systolic hypertension can lead to serious
health problems. It should be treated in the same way as regular high
blood pressure. If your systolic pressure is over 140, ask you doctor
how you can lower it.
Can You Prevent or Control High Blood Pressure?
More than half of Americans over age 60 have high
blood pressure. But, that does not mean it is part of normal aging. Try
these healthy habits to help you control or prevent high blood pressure.
● Keep a healthy weight. Being overweight adds to
your risk of high blood pressure. Ask your doctor if you need to lose
weight.
● Exercise every day. Moderate exercise can lower
your risk of heart disease. Try to exercise at least 30 minutes a day, 5
days a week or more. Check with your doctor before starting a new
exercise plan if you have a long-term health problem or if you are a man
over 40 or a woman over 50.
● Eat more fruits, vegetables, whole grains, and
low-fat dairy foods. A healthy diet is important. To control high blood
pressure, eat a diet rich in these foods. Make sure you are getting
enough potassium. Fresh fruits and vegetables are high in potassium. If
using packaged foods, read the nutrition labels to choose those that
have more potassium.
● Cut down on salt and sodium. Most Americans eat
more salt and sodium than they need. A low-salt diet might help lower
your blood pressure. Talk with your doctor about your salt intake.
● Drink less alcohol. Drinking alcohol can affect
your blood pressure. The effect is different depending on body size. As
a general rule, men shouldn’t have more than two drinks a day; women not
more than one drink a day.
● Follow your doctor’s orders. If lifestyle
changes alone do not control your high blood pressure, your doctor may
tell you to take blood pressure pills. You may need to take your
medicine for the rest of your life. If you have questions about it, talk
to your doctor.
High Blood Pressure Facts
If you have high blood pressure, remember that:
● High blood pressure may not make you feel sick,
but it is serious. See a doctor to treat it.
● You can lower your blood pressure by changing
your daily habits and, if needed, by taking medicine. If you need to
take high blood pressure medicine, lifestyle changes may help lower the
dose you need and reduce side effects.
● Are you already taking blood pressure medicine
and your blood pressure is less than 120/80? That’s good. It means the
lifestyle changes and medicine are working. But if another doctor asks
if you have high blood pressure, the answer is still “yes, but it is
being treated.”
● Tell your doctor about all the drugs you take.
Don’t forget to mention over-the-counter drugs, vitamins, and dietary
supplements. They may affect your blood pressure. They also can change
how well your blood pressure medicine works.
● Blood pressure pills should be taken at the
same time each day. For example, take your medicine in the morning with
breakfast or in the evening after brushing your teeth. If you miss a
dose, do not double the dose the next day. Call your doctor to find out
what to do.
● If you have high blood pressure, test it at
home between checkups. Ask your doctor, the nurse, or your pharmacist to
show you how. Make sure you are seated with your feet on the floor and
your back has something to lean against. Relax quietly for 5 minutes
before checking your blood pressure. Your arm should be resting on a
support at the level of your heart. Keep a list of the results to share
with the doctor, physician’s assistant, or nurse.
Visit NIHSeniorHealth.gov (www.nihseniorhealth.gov),
a senior-friendly website from the National Institute on Aging and the
National Library of Medicine. This simple-to-use website features
popular health topics for older adults. It has large type, and a
‘talking’ function that reads text aloud.
National Institute on Aging
U.S. Department of Health and Human Services
National Institutes of Health
July 2004
