Circulation across the lifespan
Arteries change as you age. Some of that is unavoidable. A surprising amount responds to what you do.
The short version
- Arteries get stiffer with age, which raises the top blood pressure number.
- The vessel lining makes less nitric oxide as you get older.
- Many trials on this site were done in people over 50 and still found improvements.
What changes
- Stiffer arteries. The elastic fibers in artery walls wear out and are replaced by stiffer collagen. That makes the top blood pressure number climb with age.
- A weaker lining. The endothelium makes less nitric oxide, so vessels don’t widen as easily.
- More plaque. Fatty deposits build up over decades, faster with smoking, high blood pressure, high cholesterol, and diabetes.
What still responds
Many of the studies on this site were done in older adults. The breathing-training trial was in people aged 50 to 79. The blueberry trial was in people aged 50 to 75. The cocoa trial had an average age of 72. All found measurable changes, which suggests older arteries can still respond.
The habits with the most evidence
- Regular movement, including strength and isometric exercise
- Vegetables, especially leafy greens, and fruit
- Not smoking
- Keeping blood pressure in range
- 7 to 9 hours of sleep
Sources
Educational information, not medical advice. Read our medical disclaimer.