Understanding Blood Pressure Readings
Blood pressure is the force of blood pushing against your artery walls as your heart pumps blood. The reading consists of two numbers: systolic and diastolic.
- Systolic Pressure (Top Number): Measures the pressure in your arteries when your heart beats.
- Diastolic Pressure (Bottom Number): Measures the pressure in your arteries when your heart rests between beats.
Evolving Guidelines for Seniors
For many years, some guidelines allowed for higher blood pressure targets in older adults, based on the assumption that lower pressure was not always necessary or safe. However, recent, more aggressive guidelines suggest that most people over 65, including those over 70, should have a blood pressure target of less than 130/80 mmHg. This shift is based on research showing that tighter control can significantly reduce the risk of heart attack, stroke, and heart failure.
It's important to understand that this is a general recommendation, not a rule. Your doctor will consider your overall health, including any other medical conditions like diabetes or kidney disease, before setting a specific goal for you. An overly aggressive target might lead to issues like lightheadedness or falls in some seniors, especially those taking medication.
Factors Influencing Blood Pressure in Older Adults
Age-related changes in the cardiovascular system, such as stiffening of the arteries, often contribute to an increase in systolic blood pressure. Other factors include:
- Chronic Health Conditions: Diabetes, kidney disease, and thyroid problems can affect blood pressure.
- Medications: Some drugs, both prescription and over-the-counter, can raise blood pressure.
- Lifestyle: A diet high in sodium, low physical activity, and excessive alcohol consumption are all major contributors.
- Genetics: Family history plays a role in your predisposition to high blood pressure.
The Risks of Unmanaged Blood Pressure
High blood pressure, or hypertension, is a silent killer because it often has no symptoms. Left untreated, it can lead to severe health problems. For older adults, the risks are particularly pronounced.
Risks of High Blood Pressure (Hypertension)
- Heart Attack and Stroke: Hypertension is a leading cause of both. The constant force can damage artery walls, leading to the formation of blood clots.
- Heart Failure: The heart has to work harder to pump blood against the increased pressure, which can weaken it over time.
- Kidney Disease: High blood pressure can damage the small blood vessels in the kidneys, impairing their function.
- Cognitive Decline: It can affect blood flow to the brain, contributing to memory loss and an increased risk of dementia.
Risks of Low Blood Pressure (Hypotension)
While hypertension gets more attention, low blood pressure can also be dangerous, especially in older adults. It can cause:
- Dizziness or lightheadedness
- Fainting (syncope)
- Fatigue
- Risk of falls, which can lead to serious injuries.
Comparison of Blood Pressure Categories for Adults (including seniors)
| Category | Systolic (mmHg) | Diastolic (mmHg) |
|---|---|---|
| Normal | Less than 120 | Less than 80 |
| Elevated | 120–129 | Less than 80 |
| Hypertension Stage 1 | 130–139 | 80–89 |
| Hypertension Stage 2 | 140 or higher | 90 or higher |
| Hypertensive Crisis | Higher than 180 | Higher than 120 |
It is crucial to remember that this table provides general ranges. A single reading in the hypertensive range doesn't necessarily mean you have hypertension. Consistent high readings are what warrants action.
Lifestyle Changes to Manage Blood Pressure
Managing blood pressure isn't just about medication; lifestyle choices play a huge role. Even small changes can have a significant impact.
Dietary Adjustments
- Reduce Sodium Intake: Limit processed and packaged foods, and avoid adding extra salt to your meals. The DASH (Dietary Approaches to Stop Hypertension) diet is an excellent, proven strategy.
- Increase Potassium: Potassium helps balance sodium levels. Good sources include bananas, spinach, sweet potatoes, and avocados.
- Eat a Balanced Diet: Focus on fruits, vegetables, whole grains, and lean proteins.
The Importance of Physical Activity
- Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or gardening.
- Incorporate strength training and balance exercises to support muscle mass and prevent falls.
- Always consult your doctor before starting a new exercise regimen.
Other Important Factors
- Manage Stress: Techniques like meditation, yoga, and spending time in nature can help lower stress levels, which in turn can help lower blood pressure.
- Limit Alcohol: Excessive alcohol can raise blood pressure. Discuss with your doctor what, if any, amount is safe for you.
- Quit Smoking: Smoking damages blood vessels and is a major risk factor for heart disease.
Monitoring Your Blood Pressure at Home
Regularly checking your blood pressure at home can provide a clearer picture of your health over time. Ensure you are using a validated, automatic monitor that fits your arm correctly. For the most accurate readings, follow these steps:
- Sit quietly for five minutes before taking your measurement.
- Rest your arm on a table with your palm facing up, ensuring your arm is at heart level.
- Take two to three readings, a minute apart, and record the average. Do this at the same time each day.
When to Talk to Your Doctor
For a 70-year-old, consulting a doctor is the most important step in managing blood pressure. They can help you:
- Set a Personalized Target: Based on your unique health profile.
- Develop a Treatment Plan: Including lifestyle changes, medication, or both.
- Interpret Readings: Discuss the results of your home monitoring and identify any concerning trends.
For more detailed information on managing high blood pressure, consult trusted medical sources such as the American Heart Association.
Conclusion
Determining what is good blood pressure for a 70 year old is not a simple matter of quoting a single number. While a general target below 130/80 mmHg is often recommended, the best approach is to work closely with your healthcare provider to establish a personalized goal. By combining regular monitoring with healthy lifestyle choices, you can effectively manage your blood pressure and significantly improve your long-term cardiovascular health, ensuring a higher quality of life as you age.
