Hypertension Prevention Diet – Easy Recipes Anyone Over 65 Can Master

High blood pressure or hypertension can greatly impact a senior's quality of life. If you're over 65 and looking to avoid hypertension, adjustments to your diet can make a difference. With a little knowledge and a few great recipes, you can start implementing a hypertension prevention diet. 

What Is hypertension?

Hypertension, also known as high blood pressure, is a common problem among seniors. It occurs when the force of the blood against artery walls is too high, destroying artery walls, and as a result, causing poor health. 

There are a variety of factors that contribute to hypertension, such as a family history of high blood pressure, age, being overweight, physical inactivity, stress, and a diet high in sodium and saturated fats. 

Diet to Prevent Hypertension

Maintaining a healthy diet is one of the best ways to prevent and manage hypertension. This healthy diet must be low in sodium. Sodium can increase the risks of hypertension in a person over the age of 65. Here are some of the main foods to avoid and include when preventing hypertension: 

Foods to Avoid

• Processed foods 
• Sugary drinks 
• Fried foods 
• Foods high in saturated fats 
• High-sodium foods

Foods to Include

• Whole grains 
• Fruits 
• Vegetables 
• Low-fat dairy products 
• Lean proteins

You can use these foods to craft healthy meals. 

Easy Recipes Anyone Over 65 Can Master

Here are some recipes that are easy to make, ideal for a hypertension prevention diet:

Vegetable Soup 

Ingredients: 

• 1 tsp olive oil 
• 1 onion, diced 
• 2 cloves garlic, minced 
• 2 carrots, diced 
• 2 celery stalks, diced 
• 2 potatoes, diced 
• 2 cups vegetable broth 
• 2 cups water 
• 2 sprigs of fresh thyme 
• Salt and pepper to taste

Instructions: 

1. Heat the olive oil in a large pot over medium heat. 
2. Add the onion, garlic, carrots, and celery to the pot and cook for about 5 minutes. 
3. Add the potatoes, vegetable broth, water, and thyme. 
4. Bring the mixture to a boil and then reduce it to a simmer. 
5. Cook the soup for about 20 minutes or until the potatoes are soft. 
6. Add salt and pepper to taste and serve.

Baked Salmon 

Ingredients: 

• 2 salmon fillets 
• 2 tsp olive oil 
• 1/2 lemon, sliced 
• 2 cloves garlic, minced 
• 2 sprigs of fresh rosemary 
• Salt and pepper to taste

Instructions: 

1. Preheat oven to 375°F. 
2. Line a baking sheet with foil. 
3. Place the salmon fillets onto the baking sheet. 
4. Drizzle the olive oil over the salmon and top with the lemon slices, garlic, and rosemary. 
5. Season with salt and pepper. 
6. Bake for 20 minutes or until the salmon flakes easily. 
7. Serve and enjoy!

Turkey Taco Bowl 

Ingredients: 

• 1 lb ground turkey 
• 1 can of black beans 
• 1 cup salsa 
• 1/2 cup corn 
• 1 tsp cumin 
• 1/2 tsp chili powder 
• Salt and pepper to taste 
• 2 cups cooked brown rice

Instructions: 

1. Heat a large skillet to medium heat and add the ground turkey. 
2. Cook the turkey for about 7 minutes or until cooked through. 
3. Add the black beans, salsa, corn, cumin, and chili powder. 
4. Cook until the mixture is heated through and season with salt and pepper. 
5. Divide the cooked rice between two bowls and top with the turkey mixture. 
6. Enjoy your meal!

Senior Helpers Westford Helps Seniors Eat Healthy Meals

By incorporating the right foods into your diet and attempting some of these easy recipes, you can reduce the risk of hypertension in Westford, Tewksbury, Lowell, and Concord. Senior Helpers Westford can help you prep and prepare healthy meals to establish a hypertension prevention diet. Visit our website today to learn more about how we can help you!