Arterial hypertension in the elderly is a serious public health problem. especially due to the eating and behavioral habits that need to be modified in order to maintain good health. However, it is not necessary to put a lot of effort to control high blood pressure and arterial hypertension.
There are some strategies that allow you to keep your blood pressure at optimal rates and still avoid a number of problems, such as the development of cardiovascular disease.
Keep reading this post and discover the best tips on how to keep your blood pressure under control, even in old age.
1 – Lose weight to control high blood pressure in the elderly
Weight loss is the first step to combat Arterial Hypertension in the Elderly. This is because, research proves that there is a direct relationship between weight and increased blood pressure, especially when there is accumulated fat in the abdominal region.
To prevent excess weight from harming your health, it is crucial to maintain a healthy and balanced diet. That way, it is possible to eliminate troublesome abdominal fat and keep your blood pressure under control.
2 – Decrease the amount of salt ingested per day
The decrease in salt consumption is one of the keys to keeping blood pressure under control. According to experts, it is ideal that elderly consume no more than 6g of salt per day. This equates to approximately 1 shallow teaspoon.
A valuable tip to keep this consumption low is to invest in the use of spices instead of salt in the preparation of foods and to pay attention to the amount of salt indicated on the packaging of each food. These two simple practices will help delimit of salt consumption. According to data, by changing such eating habits, an individual is capable of reducing blood pressure by up to 10 mmHg.
3 – Quitting smoking
Quitting smoking is crucial to fight Arterial Hypertension in the Elderly, especially because this habit directly influences the functioning of blood vessels and the contraction of their walls. The consequence of smoking is increased blood pressure and the development of cardiovascular disease.
In addition to this, smoking causes the effect of drugs used to control high blood pressure to lose their efficacy. This directly impacts the treatment of the elderly, thus causing serious combinatorial damage to health.
4 – Consume foods rich in potassium and magnesium
Consuming foods that are rich in potassium and magnesium is another excellent strategy for keeping hypertension under control. This is because they have the necessary nutrients to stimulate the heart muscles and blood vessels, which reduces the risk of cardiovascular disease.
Foods such as seeds, vegetables, and oilseeds have a high content of these nutrients. Be careful not to overdo the amount consumed; experts recommend daily consumption of magnesium for the elderly as 310-320mg for women and 400-420mg for men.
Because a well-balanced diet with sufficient nutritional value is critical, healthcare professionals often recommend seeking out a dietician or nutritionist to design a diet based on proper foods for you.
5 – Decrease stress
This is another main way to control Arterial Hypertension in the Eederly, and perhaps the most complicated of them all. Ideally, the elderly can healthfully cope with challenges so that anxiety and stress levels are reduced as a way to lower blood pressure. Social connectivity and support from loved ones may help with the reduction of stress and anxiety for elderly folks suffering from health complications.
What is the importance of this? Stress and anxiety cause hormones like adrenaline and cortisol to speed up your heart rate and, consequently, increase blood pressure.
As you can see, keeping Arterial Hypertension in the elderly under control is multi-faceted. It is necessary to change lifestyle habits and adopt a healthy diet so to strengthening your cardiovascular system and avoid problems with high blood pressure.
While you need to consult a medical professional, the tips in this post will not only help you control blood pressure, but they will also aid in avoiding other cardiovascular diseases such as heart attacks. Thus, by adopting these tips per your medical professional’s advice, you will enjoy better health and a higher quality of life.
Retrieved from: https://www.nia.nih.gov/health/high-blood-pressure
Marjorie Hecht, Payal Kohli, Hypertension treatment and management, 2019
David Heitz, Natalie Olsen, 6 Low-Sodium Foods to Improve Your Heart Health 2020
Retrieved from: https://www.healthline.com/health/heart-health-low-sodium-foods