Exercise and Nutrition for Seniors: 6 Ways to Combat High Blood Pressure

Known as “the silent killer,” high blood pressure is a major health concern for seniors. The body’s vascular system changes with age, and arteries become stiffer and thicker. As such, blood pressure is more susceptible to rising. High blood pressure, or hypertension, affects almost half of all adults, but because it often has no physical symptoms, many are unaware they have it. If untreated, hypertension can cause serious health problems such as kidney disease, cardiovascular disease, and vascular dementia.

Older adults should schedule regular doctor visits to check and manage their blood pressure. Doctors can prescribe medication to help lower blood pressure, but the best and most effective way to manage it is to make lifestyle changes, especially in areas such as exercise and nutrition.

Here are six proven ways for seniors to keep their blood pressure at a normal level (systolic pressure of less than 120 and diastolic pressure of less than 80).

1. Reduce Sodium Intake

Sodium, one of the two chemicals found in salt, is a major contributor to high blood pressure. According to the Mayo Clinic, the average American consumes about 3,400 mg of sodium each day, whereas the recommended limit for older adults is 1,500 mg or less per day. One teaspoon of table salt has about 2,325 mg of sodium. Kosher and sea salt have roughly the same amount of sodium.

While cutting back on the amount of salt to season food is a good start, it’s not the only thing seniors need to worry about. A lot of canned and packaged foods contain high volumes of sodium. Seniors should be sure to read labels before they buy processed foods. Some brands offer low-sodium alternatives as well.

2. Try the DASH and Mediterranean Diets

The Mediterranean and DASH diets are especially helpful for combating high blood pressure. DASH, which stands for Dietary Approaches to Stop Hypertension, restricts sodium intake while limiting saturated fat and sugar. It emphasizes fruits and vegetables, whole grains, fish and poultry, beans and nuts, and low-fat dairy products. These foods are high in calcium, magnesium, fiber, protein, and potassium, all of which become increasingly important with age. Potassium, commonly found in fruits and vegetables, can help mitigate the negative effects of sodium on blood pressure.

The Mediterranean diet follows many of the same principles of the DASH diet and has been shown to not only regulate blood pressure but also promote weight loss and reduce the risk of stroke and type 2 diabetes.

3. Avoid Smoking and Drinking

Smoking causes an immediate but temporary increase in blood pressure and also increases the risk of plaque buildup inside the arteries. Nicotine, in particular, narrows the arteries, making them more prone to blood clots. Smokers also have a higher risk of heart attack and stroke.

Drinking alcohol, especially in excess, can increase blood pressure and negate the efficacy of hypertension medication. Doctors recommend limiting alcohol to one drink (1.5 ounces of 80-proof liquor, 5 ounces of wine, or 12 ounces of beer) each day. This can help reduce blood pressure by as much as 4 mm Hg.

4. Engage in Regular Physical Activity

Exercise can lower blood pressure by as much as 8 mm Hg, but it’s important to exercise regularly for best results. Seniors should strive to perform at least 30 minutes of moderate aerobic physical activity every day. This could include walking, jogging, or cycling. Swimming is a particularly great physical activity for seniors.

“The benefits of exercise are not realized if the exercise is not sustained,” notes cardiologist Wesley Tyree, MD. “So the ‘use it or lose it’ theory is true. You can lose gains after stopping exercise for two weeks. Moderate exercise for 150 minutes per week or vigorous exercise for 75 minutes per week is the standard recommendation.”

Group exercise classes are great options for seniors who need a little motivation to work out. They also have the added benefit of socialization, which is important for mental health.

5. Get Quality Sleep Every Night

Outside of diet and physical activity, blood pressure levels can stay in check through sufficient and quality sleep. Seniors should aim to sleep at least six hours every night and avoid bright light (e.g., TV or phone screens) before bed. Seniors who have restless leg syndrome or sleep apnea may need to consult with their physician to find solutions to improve sleep.

6. Learn to Manage or Reduce Stress

Stress is another contributor to high blood pressure. While additional research is needed to show the efficacy of stress reduction techniques in reducing blood pressure, seniors should aim to eliminate sources of stress since chronic stress is linked to headaches, depression, anxiety, heart problems, and diabetes. They should also avoid stress triggers and learn to say no to things that might add unwanted stress.