How to maintain healthy blood pressure at any age
1. Adopt a heart-healthy diet
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DASH or Mediterranean diet: rich in fruits, vegetables, whole grains and lean proteins.
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Reduce your sodium intake: aim for < 1,500 to 2,300 mg per day.
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Increase your potassium intake: bananas, spinach, sweet potatoes, beans.
2. Stay active
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150 minutes/week of moderate exercise (brisk walking, cycling).
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Incorporate strength training exercises twice a week.
3. Managing your weight
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Losing 5 to 10% of your body weight can significantly lower blood pressure.
4. Limit your alcohol consumption and avoid smoking.
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Alcohol: ≤1 glass/day for women, ≤2 for men.
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Smoking damages blood vessels; quitting smoking quickly improves blood pressure.
5. Managing stress
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Practice mindfulness, deep breathing, yoga, or hobbies.
6. Monitor regularly
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Home monitoring can help track trends and the effectiveness of lifestyle changes.
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Constant measurements ≥ 130/80 mmHg
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Symptoms such as headaches, shortness of breath, chest pain, or dizziness
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A sudden and significant increase in blood pressure (possible hypertensive crisis)
Key points to remember
Although blood pressure naturally changes with age, hypertension is not inevitable . By knowing your numbers and adopting healthy lifestyle habits, you can maintain healthy blood pressure throughout your life. Regular checkups and self-monitoring are your best tools for preventing any problems.
Your heart doesn’t follow the calendar — take care of it at any age.
