Understanding Blood Pressure in Seniors
What’s considered normal? When should you be concerned? And what can you do to keep blood pressure in check? Let’s break it down.
What Is Normal Blood Pressure for Seniors?
Blood pressure is measured in millimeters of mercury (mmHg) and written as two numbers:
- Systolic pressure (top number): The force when the heart beats.
- Diastolic pressure (bottom number): The force when the heart rests between beats.
For most adults, 120/80 mmHg is considered ideal. But as we age, that number can shift.
- Ages 60–69: Up to 140/90 mmHg may be considered normal, though lower numbers are generally better for heart health.
- Ages 70+: Some guidelines allow up to 150/90 mmHg, especially if lowering blood pressure leads to dizziness or an increased fall risk.
The key? Blood pressure goals should be personalized based on overall health, medications, and doctor recommendations.
When Is Blood Pressure Too High? When is Blood Pressure Too Low?
Both high and low blood pressure can be dangerous for older adults.
High Blood Pressure (Hypertension)
- Stage 1: 130-139/80-89 mmHg
- Stage 2: 140/90 mmHg or higher
- Hypertensive Crisis: 180/120 mmHg or higher (Seek medical help immediately!)
Low Blood Pressure (Hypotension)
- Below 90/60 mmHg may cause dizziness, fainting, and an increased risk of falls.
💡 Did you know? Women often experience a rise in systolic blood pressure after menopause due to hormonal changes.
How to Keep Blood Pressure in Check
The good news? Small lifestyle changes can have a big impact on heart health. Here’s what helps:
How to Eat for Heart Health
- Follow the DASH diet (fruits, veggies, whole grains, lean protein, and low-fat dairy). Check out the best healthy food for seniors here.
- Cut back on sodium—aim for less than 2,300 mg per day (1,500 mg is even better!).
- Avoid processed foods high in saturated fats and added sugars.
How Seniors Can Stay Active
- Aim for 150 minutes of moderate exercise per week (walking, swimming, biking).
- Add strength training to support overall health and mobility.
How to Maintain a Healthy Weight
Follow our Guide for Nutrition and Weight Management for Seniors. Losing even 5 to 10 pounds can lower blood pressure.
Monitor Blood Pressure at Home
- Use a home monitor and track readings at the same time each day. Follow these steps for how to measure your blood pressure at home.
- Share results with your doctor to adjust your plan if needed.
Cut Back on Alcohol & Quit Smoking
- Stick to one drink per day for women, two for men (or less!). Check out these top 10 mocktails for fun, non-alcoholic alternatives.
- Quitting smoking improves heart health immediately and lowers long-term risk.
How to Manage Stress
- Try deep breathing, meditation, or yoga to relax.
- Stay socially engaged—hobbies and friendships help keep stress in check!
- Get a pet! Studies show that having pets can positively impact the health and well-being of seniors.
Take Medications as Prescribed
- Follow your doctor’s guidance and never skip doses.
- Speak up if you experience side effects or feel unwell.
Medications That Affect Blood Pressure
Certain medications can help regulate blood pressure, while others can raise it as a side effect.
Medications That Lower Blood Pressure:
✔ Diuretics – Help reduce fluid retention.
✔ ACE Inhibitors & ARBs – Relax blood vessels.
✔ Beta-Blockers – Slow heart rate and ease pressure on arteries.
Medications That May Raise Blood Pressure:
❌ NSAIDs (like ibuprofen) – Can cause fluid retention.
❌ Decongestants – Found in some cold medications.
❌ Steroids & Certain Antidepressants – May increase blood pressure.
💡 Tip: If you’re on multiple medications, review them regularly with your doctor.
Managing blood pressure is a lifelong commitment, but the right strategies can make a big difference. Regular check-ups, a heart-healthy lifestyle, and the right medications can help seniors maintain good blood pressure and overall well-being.
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