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7 Ways for Seniors to Prevent Hypertension

By Jennifer Thompson, 9:00 am on

Preventative maintenance is often the best way to reduce senior risk of hypertension. Lifestyle choices play a crucial role in staying healthy and reducing the risk of heart attack and high blood pressure or the need for post-stroke care in Nashville

1. Lose Weight

Extra weight puts additional stress on all areas of the body. The exterior of blood vessels experience pressure while vessel interiors accumulate extra fluid. Weight loss remains one of the most effective means of lowering blood pressure. Losing a mere 10 pounds can make a dramatic difference.

2. Routine Exercise

To help with weight loss efforts and improve cardiovascular function, getting routine physical activity is important. Exercising a minimum of 30 minutes a day for three or more days each week has the potential to lower blood pressure from four to nine points. 

3. Nutritional Diet

The Dietary Approaches to Stop Hypertension or DASH diet is a meal plan that consists of only lean meats, fruits, vegetables and whole grains. Careful adherence to the diet has also been shown to drop 14 points from blood pressure. 

4. Sodium Reduction

Some older adults develop a sodium sensitivity, which causes blood pressure to rise. The risk factors include being over the age of 51, being of African-American descent or having a current diagnosis of diabetes, kidney disease or hypertension. Live-in Nashville caregivers can limit the sodium content in their loved ones’ diets to reduce hypertension risk.

5. Limit Alcohol Consumption

If your senior loved one is over the age of 65, he or she can lower blood pressure by two to four points by limiting alcohol intake to one drink per day. Senior men under the age of 65 can enjoy two alcoholic beverages, but women in this age group should still stick to one.

6. Quit Smoking

The many chemicals combined with nicotine in tobacco products constrict blood vessels throughout the body, which raises blood pressure. If your loved one smokes cigarettes or uses tobacco products, talk to him or her about quitting.

7. Reduce Caffeine

Caffeine increases blood pressure by 10 points and also boosts heart rate. Check your loved one’s susceptibility to caffeine by taking his or her blood pressure before and 30 minutes after consuming a caffeinated beverage. 

Contact Home Care Assistance in Nashville at (615) 656-4999 today to learn more about ways you can reduce your loved one’s risk of hypertension, stroke and heart attack. As the leading provider of in-home care, we are dedicated to promoting not only physical wellness, but overall wellbeing. We look forward to meeting your loved one to customize a unique care plan.