Researchers studied 334 older women with high blood pressure to understand how exercise and diet affect their health. They found that women who were more physically active had lower blood pressure readings. The study also discovered that what women eat—especially the amount of calcium, magnesium, and fiber—plays an important role in managing blood pressure. These findings suggest that staying active and eating well are two of the most powerful tools older women have to control their high blood pressure without relying only on medication.

The Quick Take

  • What they studied: How much exercise older women with high blood pressure get and what they eat, and whether these habits affect their blood pressure numbers.
  • Who participated: 334 women aged 65 to 87 years old (average age 69.5) who have high blood pressure and visit hospitals or health clinics in Iran. About 73% of them were married.
  • Key finding: Women who exercised more had lower blood pressure readings. Additionally, eating enough calcium, magnesium, and fiber—and not eating too many calories—were linked to better blood pressure control.
  • What it means for you: If you’re an older woman with high blood pressure, increasing your physical activity and paying attention to what you eat (especially getting enough minerals and fiber) may help lower your blood pressure. However, always talk to your doctor before making major changes to your exercise routine or diet.

The Research Details

This was a cross-sectional study, which means researchers looked at a group of people at one point in time rather than following them over months or years. The researchers recruited 334 older women with high blood pressure from hospitals and health clinics. They measured each woman’s height and weight, asked detailed questions about how much they exercise using a standard questionnaire, and collected information about their eating habits using a food frequency questionnaire that asked what they typically eat.

The researchers then used statistical analysis to look for connections between exercise levels, diet, body weight, and blood pressure numbers. They examined whether women who exercised more had different blood pressure readings than those who exercised less, and whether certain nutrients in their diet were associated with better or worse blood pressure control.

This approach is useful because it gives researchers a quick snapshot of real-world patterns in a specific population. By studying older women with high blood pressure in actual healthcare settings, the researchers could see what exercise and eating habits are actually happening in this group and how they relate to blood pressure control. This type of study is often a first step before doing longer, more expensive studies that follow people over time.

This study has some strengths: it included a reasonably large group of 334 women, used established questionnaires for measuring exercise and diet, and analyzed the data with appropriate statistical methods. However, because it’s a cross-sectional study, it shows connections between habits and blood pressure but cannot prove that exercise or diet changes actually cause blood pressure to improve. The study used convenience sampling (recruiting women who were already at clinics), which means the results may not represent all older women with high blood pressure. Additionally, the study relied on women’s memory and self-reporting of their exercise and eating habits, which can sometimes be inaccurate.

What the Results Show

The study found that 60% of the older women studied reported high levels of physical activity. Women with higher physical activity levels had lower systolic blood pressure (the top number in a blood pressure reading) compared to those who were less active. This suggests a clear connection between staying active and better blood pressure control.

Regarding diet, the average woman in the study consumed about 2,000 calories per day. The researchers identified several dietary factors that predicted blood pressure levels: women’s body mass index (a measure of weight relative to height), their daily calorie intake, and their consumption of three specific nutrients—calcium, magnesium, and fiber—all played important roles in determining their blood pressure readings.

Specifically, women who consumed adequate amounts of calcium, magnesium, and fiber tended to have better blood pressure control. In contrast, consuming too many calories was associated with higher blood pressure. These findings suggest that both the amount of food eaten and the types of nutrients consumed matter for managing high blood pressure.

The study also noted that 73% of the women were married, which may have social and lifestyle implications, though the researchers did not deeply explore how marital status affected the results. The age range of participants (65-87 years) showed that these patterns held across different ages within the older adult population. The researchers used body mass index as a predictor of blood pressure, confirming that maintaining a healthy weight is connected to better blood pressure control in this age group.

These findings align with what previous research has shown: exercise and healthy eating are well-established ways to manage high blood pressure. The specific nutrients identified—calcium, magnesium, and fiber—have been highlighted in other studies as important for heart health. This study adds to existing knowledge by confirming these patterns specifically in older women, a group that deserves special attention because high blood pressure is very common in this population and can lead to serious health problems like heart disease and stroke.

This study has several important limitations. First, because it’s cross-sectional, it shows that exercise and diet are connected to blood pressure, but it doesn’t prove that changing these habits will actually lower blood pressure—only a long-term study could prove that. Second, the study relied on women remembering and accurately reporting their exercise and eating habits, which can be unreliable. Third, the women were recruited from specific hospitals and clinics in one region of Iran, so the results may not apply to older women in other countries or cultures with different food availability and exercise opportunities. Fourth, the study didn’t account for whether women were taking blood pressure medications, which could affect the results. Finally, the study didn’t measure other important factors that affect blood pressure, such as stress levels, sleep quality, or salt intake.

The Bottom Line

Based on this research, older women with high blood pressure should aim to: (1) engage in regular physical activity—the study showed that 60% of women achieved high activity levels, suggesting this is achievable; (2) eat a balanced diet with adequate calcium (found in dairy, leafy greens, and fortified foods), magnesium (found in nuts, seeds, whole grains, and leafy greens), and fiber (found in fruits, vegetables, and whole grains); (3) be mindful of total calorie intake to maintain a healthy weight. These recommendations have moderate confidence because they’re supported by this study plus previous research, though this particular study cannot prove cause-and-effect. Always consult with your doctor or a registered dietitian before making significant changes.

This research is most relevant to older women (65+) who have been diagnosed with high blood pressure. It may also interest their family members, caregivers, and healthcare providers. Women who are younger or men should not assume these findings apply to them without consulting their doctor. People with high blood pressure who are already taking medications should not stop or change their medications based on this study—lifestyle changes work best alongside medical treatment, not as a replacement.

Research on blood pressure management suggests that improvements from increased exercise and dietary changes typically appear over weeks to months, not days. Most people notice some improvement within 4-8 weeks of consistent lifestyle changes, though maximum benefits may take 3-6 months. Individual results vary significantly based on genetics, current medications, and how strictly someone follows the recommendations.

Want to Apply This Research?

  • Track daily steps or minutes of moderate activity (like brisk walking) and log servings of calcium-rich foods, magnesium-rich foods, and fiber-rich foods. For example: ‘Today I walked 6,000 steps, ate 2 servings of leafy greens (magnesium), 1 cup of yogurt (calcium), and 3 servings of whole grains (fiber).’
  • Set a specific, achievable goal such as ‘I will take a 20-minute walk 4 days this week’ and ‘I will add one magnesium-rich food to my lunch each day.’ Use the app to log these activities daily and celebrate weekly progress. Create reminders for meal planning that includes calcium, magnesium, and fiber sources.
  • Weekly: Review total minutes of activity and servings of key nutrients consumed. Monthly: Check if blood pressure readings (if monitoring at home) show any trends. Quarterly: Assess overall progress toward activity goals and dietary improvements. Share results with your healthcare provider to ensure the approach is working and safe for your specific situation.

This research summary is for educational purposes only and should not replace professional medical advice. The study shows associations between exercise, diet, and blood pressure but does not prove cause-and-effect relationships. If you have high blood pressure, consult with your doctor or healthcare provider before making significant changes to your exercise routine, diet, or medications. Do not stop taking blood pressure medications based on this information. Individual results vary, and what works for one person may not work for another. This study was conducted in a specific population in Iran and may not apply to all older women in all settings. Always work with your healthcare team to develop a personalized plan for managing your blood pressure.