Hypertension is common among seniors - and those who are at risk of developing hypertension should be vigilant to try to prevent it. Senior adults who want to be proactive about hypertension prevention can make some diet changes to keep living a healthy lifestyle. Here are some easy recipes that help to prevent hypertension, courtesy of Senior Helpers Collinsville.
Foods That Help With Hypertension
Certain foods help with keeping hypertension at bay. These include dark leafy greens such as spinach, kale, and collard greens and fruits such as apples, oranges, and bananas. Other great options are whole grains like brown rice and oats, nuts such as almonds and walnuts, and seeds including chia seeds, flaxseed, and sesame seeds. All of these should be included in a meal plan specifically designed for seniors aiming to prevent hypertension.
Easy Hypertension Prevention Recipes
Now that we know some of the best foods for seniors trying to prevent hypertension, let's get cooking! Here are some delicious meals that anyone can master.
Salmon With Veggies
This easy, delicious meal is packed full of the best heart-healthy ingredients. Start with 4 salmon fillets and season them with a pinch of salt, pepper, and lemon zest. Next, gather some vegetables. We recommended 4 cups of broccoli florets, 1/2 red onion sliced, 2 cloves garlic, minced, and 2 tablespoons extra virgin olive oil.
Preheat your oven to 400°F and spread the veggies on a baking sheet. Arrange the seasoned salmon fillets on top of the vegetables – then bake for 15 minutes until cooked through!
Lentil Soup
This soup is loaded with red lentils, which are just as nourishing as they are delicious! Start by heating 2 tablespoons of olive oil in a large pot. Then add 1 diced onion, and 2 cloves minced garlic and sauté for 3 minutes until it softens. Then, add 1/4 cup tomato paste, and one teaspoon each of coriander, cumin, and paprika.
Cook for another two minutes over low heat, stirring frequently to blend the ingredients well together. Slowly whisk in 8 cups vegetable broth; followed by 2 cups uncooked red lentils (rinsed). Bring it up to a low boil; then reduce the heat and simmer covered on low for 20-25 minutes until fragrant and cooked through.
Baked Chicken With Quinoa
This protein-packed dish is sure to satisfy. Start by preheating the oven to 375°F and spraying a baking sheet with cooking spray. In a bowl, mix 1/4 teaspoon each of garlic powder, onion powder, pepper, and salt. Rub this mixture onto 4 boneless chicken breasts – then place them on the baking sheet and bake for 20 minutes until cooked through.
Meanwhile, cook one cup of quinoa according to package instructions in your Instant Pot or on the stovetop. Once the chicken is finished baking, serve it over lentils!
Smoothies
Smoothies are fast to make, and easy for seniors to consume – plus they're full of nutrients! Try blending 1/2 cup each of spinach, kale, Greek yogurt, or almond milk with one banana. If desired, add a handful of frozen peaches too. Fill the blender with ice and blend until smooth. Enjoy as is or top with some chia seeds for extra crunch.
Get Dietary Assistance From Senior Helpers
These are only a few of the easy recipes that can help seniors prevent and manage hypertension. Always consult your doctor before making any major changes to your diet. Senior Helpers is dedicated to offering those over 65 excellent senior care services and helping them maintain their independence.
Contact us today to learn how we assist senior adults in and around the Venice, Wood River, East Saint Louis, Fairview Heights, Belleville, Caseyville, Collinsville, Columbia, Dupo, East Carondelet, Fults, O Fallon, Prairie Du Rocher, Troy, and Valmeyer areas.