How to maintain normal blood pressure and heart rate in the elderly? Do 3 small things well, or do more with less!

Blood pressure and heart rate are one of the most important clinical indicators, among which blood pressure is related to the health of cardiovascular and cerebrovascular diseases, while heart rate is closely related to heart health.

The elderly are high-risk groups of high blood pressure and heart disease. Therefore, they need to monitor their blood pressure and heart rate frequently in their daily life. However, many elderly people do not know much about the standards of blood pressure and heart rate. Today, I will share with you the blood pressure of the elderly. and heart rate knowledge.

What is the standard for blood pressure and heart rate for people over 60 years old?

Under normal circumstances, blood pressure is affected by many factors, and age is one of them. For the elderly over 60 years old, it is normal to control the systolic blood pressure at 90~139mmHg and the diastolic blood pressure at 60~89mmHg in the resting state. With the increase of age, this range can continue to be relaxed. For example, for the elderly over 80 years old, it is normal to control the systolic blood pressure below 150.

Heart rate has a certain relationship with age, but there is no direct connection. At present, the standard of heart rate for adults in China is 60~100 beats/min, but it cannot be rigidly considered that less than 60 beats or more than 100 beats is not normal. What is abnormal mainly depends on the body. Is there any discomfort? If there are no symptoms such as dizziness, amaurosis, falls, syncope, etc. caused by fast or slow heartbeat, there is no need to worry too much.

How can seniors maintain blood pressure and heart health in their daily lives?

Start with diet. A healthy body is inseparable from a reasonable diet. To keep blood pressure and heart healthy, you must avoid high-fat, high-cholesterol, high-sugar, and high-salt diets, eat more fresh vegetables and fruits, eat more whole grains, and high-quality protein. It is essential to make every meal 7-8 minutes full, and three meals are regularly rationed.

Start with exercise. Persistent exercise can promote blood circulation, increase metabolism, help to enhance the pumping ability of the heart, enhance cardiopulmonary function, and is very beneficial to the health of the heart. In addition, insisting on exercise can also help balance blood pressure, help restore blood vessel elasticity, reduce fat accumulation in blood, and avoid blood viscosity.

It is recommended to do aerobic exercise 3 to 5 times a week. The exercise is mainly moderate to low intensity. Choose the appropriate exercise according to your physique. Persistence will be of great benefit to your body.

Quit smoking and drinking. Tobacco and alcohol are harmful to blood vessels and heart. Nicotine and other harmful substances contained in tobacco can constrict blood vessels, damage the vascular endothelium, induce arteriosclerosis, lead to high blood pressure, and greatly increase the risk of cardiovascular and cerebrovascular diseases.

Alcohol is also not conducive to blood pressure control. Drinking alcohol can lead to elevated blood pressure. Excessive drinking can also damage the heart and induce myocardial disease.