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Blood Pressure & Dementia Risk: What Science Reveals
A new study published in 2023 has shown that blood pressure can be lowered more aggressively, providing a 15% reduction in the risk of developing dementia in just four years. In this article, we will review the results of the new study; explain the scientific basis for this new approach to lowering blood pressure; and discuss three simple ways to promote your brain and heart health by reducing your risk of developing dementia.
The Link Between Blood Pressure and Dementia
High blood pressure is one of the major factors leading to dementia. High blood pressure causes blood vessel injury and inflammation in the brain. As we age, our ability to fix this damage is diminished. Eventually, this leads to a gradual decline in cognitive function and eventually to dementia.
What the New Study Found
The 2023 Chinese study involved more than 34,000 patients with high blood pressure. The researchers divided the patients into two groups. One group received standard treatment. The other group received blood pressure-lowering medications to bring their blood pressure levels below 130 mmHg. At the end of the study, the group receiving the more-aggressive blood pressure-lowering regimen had a 15% lower rate of developing dementia than the control group. The impact of blood pressure lowering on the risk of dementia over longer periods of time is unknown. However, if the current finding holds true over several decades, the cumulative benefit may be even greater.
Why 130 Is No Longer the Ideal Target
Until recently, medical professionals generally accepted 140/90 as a normal reading for blood pressure. More recent studies suggest that lower targets are better. Studies such as SPRINT (Systolic Blood Pressure Intervention Trial), which included nearly 10,000 participants, show that lowering systolic blood pressure to below 120 mmHg resulted in a 27% fewer heart attacks and strokes and a 25% lower overall mortality. Follow up analyses of the SPRINT data, including the ESPReSSO (Evidence Synthesis for Patients with Diabetes or Stroke) analysis, confirmed the same benefit of lowering systolic blood pressure to below 120 mmHg for patients with diabetes or a history of stroke. Another analysis of SPRINT data demonstrated a 14% reduction in the risk of developing dementia when blood pressure was lowered more aggressively. Additional research has demonstrated that women who had systolic pressures ranging from 120-139 demonstrated measurable cognitive decline ten years after measurement.
Therefore, what was once considered normal blood pressure may not be optimal for long-term brain health.
Five Ways to Lower Blood Pressure Naturally
Before using medications, many people can reduce their blood pressure by making changes in their lifestyle. Here are five evidence-based ways to lower your blood pressure without taking medications.
Reduce Your Daily Salt Intake
The average American consumes approximately 3500mg of salt per day. This exceeds the American Heart Association's recommendation of 1500mg of salt intake per day. Reducing your daily salt consumption reduces your body's fluid retention and blood volume, helping to lower your blood pressure.
Switching to a potassium-based salt substitute is one effective method to achieve this. Research indicates that this easy switch can lower your risk of stroke and death. Visit the website cutting salt for heart health for more information on how to cut salt for heart health.
Follow the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet focuses on eating:
- Vegetables and fruits
- Whole grains
- Low-fat dairy
- Fish, poultry, and nuts
- Low amounts of added sugars and saturated fats
In addition to reducing your blood pressure, the DASH diet has been shown to improve many metabolic markers.
Increase Your Potassium Intake
Increasing your potassium intake can help balance sodium and relax your blood vessels. Some good sources of potassium are:
- Leafy green vegetables such as spinach and kale
- Bananas
- Beans and peas
- Avocados
Exercise Regularly
You don't need hours at the gym each week to get benefits. Even short periods of physical activity, referred to as "exercise snacks," can improve cardiovascular health when performed regularly. Read more about exercise snacks here.
Manage Body Weight
Even if you have a small amount of weight loss, you will likely see a measurable improvement in your blood pressure. For those who are unable to lose weight despite implementing lifestyle changes, medications may be indicated in some cases.
What If Lifestyle Changes Aren’t Enough?
If your blood pressure is still too high (over 120/80) after you make changes in your diet, exercise and reduce your salt intake and are able to maintain those choices, then you may want to consult with your doctor about taking some type of medicine. While there are many side effects to medications, they can also be very effective when used to support a person's lifestyle choices.
The Bottom Line
One of the best ways to prevent both dementia and heart disease is to lower your blood pressure under 120 mmHg.
Your daily choices such as; the foods you choose to eat, how active you are and how much sodium you consume, all play a role in maintaining good brain and heart health. Sometimes, making the right choice involves using medication in addition to making healthy choices.