Researchers indicate that blood pressure tends to increase with age, but there are measures you can take to reduce your risk.
Experts emphasize that you can have high blood pressure, also known as hypertension, without exhibiting any symptoms.
They recommend regular exercise, healthy eating, and sufficient sleep as key practices to help prevent high blood pressure.
Nearly half of American adults have high blood pressure.
The likelihood of developing it increases with age.
According to the American Heart Association (AHA), the lifetime risk of developing high blood pressure from age 20 to 85 ranges between 69 and 86 percent.
Does this mean that living long enough inevitably leads to high blood pressure?
Dr. Jim Liu, a cardiologist at The Ohio State University Wexner Medical Center, told Healthline that, while age is a significant factor in rising blood pressure, he does not consider hypertension to be an inevitable part of aging.In fact, there are numerous strategies you can adopt to lower your risk.
Lifetime Risk of High Blood Pressure
According to the American Heart Association (AHA), the lifetime risk of developing high blood pressure is as follows:
- 86 percent for Black males
- 85 percent for Black females
- 83 percent for White males
- 69 percent for White females
In an article published earlier this year in JAMA Cardiology, researchers investigated patterns of blood pressure over a lifetime. The study included 32,000 participants ranging in age from 5 to 98. They found that gender differences in blood pressure begin early and persist throughout aging.
The study revealed that women experience a steeper rise in blood pressure starting in their 30s, which continues throughout their lives.“Women typically lag behind men in terms of the age of onset for cardiovascular disease,” Dr. Liu noted.
“This article suggests that there might be early-life blood pressure changes in women that contribute to this difference. While I wouldn’t say this article calls for sweeping changes in how we currently treat hypertension, it underscores the importance of vigilance in monitoring blood pressure, both by doctors and women themselves,” he explained.
Gabriela Nakano, MSN, RN, AGACNP-BC, CCRN, CSC, a cardiovascular nurse practitioner at St. Jude Medical Center in Orange County, California, told Healthline that hormonal changes after menopause increase the risk of heart disease for women.
Why It Happens
“As you age, your vascular system undergoes changes, including your heart and blood vessels. Specifically, the elastic tissue in your arteries decreases, causing them to become stiffer and less compliant. This results in increased blood pressure,” explained Nakano.
However, aging is just one part of the equation.
“Other factors include genetics, lifestyle, medications, and various medical conditions,” added Liu.
“Common medical conditions that contribute to hypertension include sleep apnea and kidney disease,” he noted.
Lifestyle factors such as smoking, alcohol consumption, physical inactivity, obesity, and sleep deprivation also play significant roles.
While salt is an essential nutrient, excessive intake can be problematic.
“The American Heart Association recommends less than 2.3 grams of sodium per day for all adults, not just those with hypertension. For some individuals with hypertension, a more stringent goal of 1.5 grams per day may be necessary, depending on how well their condition is controlled,” Liu advised.
Monitoring Blood Pressure
You can have high blood pressure without being aware of it.
This is because symptoms may not appear until a severe health crisis occurs, such as a stroke or heart attack.
A healthy blood pressure reading is typically characterized by a systolic pressure (the top number) of less than 120 and a diastolic pressure (the bottom number) of less than 80.
A systolic reading of 120 to 129 and a diastolic reading higher than 80 are considered elevated. Anything above these levels is classified as hypertension.
Risk Factors You Can Change
“For most people, the primary factors they can control are lifestyle-related, specifically diet and exercise,” Liu stated.“The DASH (Dietary Approaches to Stop Hypertension) diet is widely recommended for lowering blood pressure. Other diets, such as vegetarian and Mediterranean diets, have also demonstrated effectiveness,” he added.
Liu further advises the following:
- Read Nutrition Labels: Check for high sodium content in prepared foods.
- Limit Alcohol: Men should limit consumption to no more than two drinks per day, and women to one drink per day.
- Exercise Regularly: Aim for 90 to 150 minutes of aerobic exercise per week.
- Monitor Your Weight: Obesity is an independent risk factor for high blood pressure.
- Ensure Quality Sleep: Aim for at least 6 hours of uninterrupted sleep per night. Consult your doctor if you suspect you have sleep apnea.
- Get Regular Health Checkups: “Lifestyle changes should always be implemented regardless of blood pressure levels,” Liu emphasized.
“However, if the average blood pressure consistently exceeds 140/90, medication is often recommended. For individuals with additional cardiovascular risk factors, the threshold may be even lower. It’s possible to reduce or eliminate the need for blood pressure medications if effective lifestyle measures are adopted,” he noted.
Nakano also cautions that high blood pressure often does not present noticeable symptoms.
“Be mindful of it, as unmanaged high blood pressure can lead to heart failure in the long term,” she warned.