Why Blood Pressure Rises with Age
Arterial Stiffness: Blood vessels lose elasticity over time.

Plaque Buildup: Cholesterol deposits can narrow arteries.

Hormonal Changes: Especially post-menopause in women.

Lifestyle Factors: Diet, activity, stress, and weight.

1. Adopt a Heart-Healthy Diet
DASH or Mediterranean diets: Rich in fruits, vegetables, whole grains, lean protein.

Reduce sodium: Aim for < 1,500–2,300 mg per day.

Increase potassium: Bananas, spinach, sweet potatoes, beans.

2. Stay Active
150 minutes/week of moderate exercise (brisk walking, cycling).

Include strength training twice a week.

3. Manage Weight
Losing 5–10% of body weight can significantly lower BP.

4. Limit Alcohol & Avoid Smoking
Alcohol: ≤1 drink/day for women, ≤2 for men.
When to See a Doctor

Consistent readings ≥ 130/80 mmHg

Symptoms like headaches, shortness of breath, chest pain, or dizziness

Sudden, severe increase in BP (possible hypertensive crisis)