As seniors age, their bodies undergo numerous changes that can significantly impact their health. And one of the most significant health concerns for those over 65 is hypertension. Eating a healthy diet is essential for anyone with this ailment. Discover some of the best foods for hypertension prevention, as well as three easy-to-make recipes that seniors can incorporate into their weekly meal plans.
Why Seniors Over 65 Need to Reduce Sodium Intake
Seniors over 65 tend to have higher blood pressure. To reduce the risk of hypertension, they should work to reduce their sodium intake to just 1,500 mg per day. This is quite achievable when they know what to look for and make smart food choices.
Best Foods for Hypertension Prevention
Incorporating healthy foods into seniors' diets is also key to lowering their blood pressure and preventing hypertension. Some of the best heart-healthy foods are fruits, vegetables (like leafy greens), whole grains, low-fat dairy, fish, and legumes. Eating a variety of these foods will not only reduce seniors' sodium intake, but it will also provide their bodies with essential nutrients.
Tips for Incorporating Heart-Healthy Foods into Seniors' Diet
When shopping for groceries, choose fresh produce, lean proteins, and low-fat dairy. Avoid high-sodium canned and processed foods, as well as sugar-sweetened beverages. Also, be sure to read nutrition labels carefully and compare brands. Replace unhealthy fats, such as butter and margarine, with healthy fats, such as olive oil and avocado.
3 Easy-to-Make Recipes
Give these recipes a try for a heart-healthy breakfast, lunch, and dinner. These recipes are also guaranteed to be helpful for hypertension prevention.
Overnight Oats
This is a great breakfast option for seniors, as it requires very little work and is jam-packed with heart-healthy ingredients. To make it, you will need:
- 1 cup of old-fashioned oats
- 1 cup of milk (almond, cashew, coconut, or dairy milk)
- 1/2 cup of Greek yogurt
- 1/4 cup of honey
- 1 teaspoon of chia seeds
- 1/2 teaspoon of cinnamon
Mix all of the ingredients in a medium-sized bowl, cover, and refrigerate overnight. In the morning, top with berries and/or nuts and enjoy cold or heated in the microwave for just one minute.
Mediterranean Salmon Salad
This salad is delicious, filling, and easy to make. To create it, simply mix together:
- 2 cups of cooked salmon
- 1 diced red bell pepper
- 1 cup of chopped cucumber
- 1/4 cup of feta cheese
- 1/4 cup of kalamata olives
- 1/4 cup of fresh herbs (basil, oregano, thyme, etc.)
- 1/4 cup of olive oil
- 1 teaspoon of lemon juice
- 1/4 teaspoon of garlic powder
- Freshly ground black pepper, to taste
Toss the ingredients together and serve with a side of quinoa or a slice of whole-grain bread. Seniors can also add it to a bed of spinach.
Avocado Zucchini Noodle Bowl
For a delicious, heart-healthy dinner, try this avocado zucchini noodle bowl. Start by tossing together the following ingredients:
- 1/2 cup of cooked quinoa
- 1 cup of cooked black beans
- 1/2 cup of diced tomatoes
- 1/2 cup of diced bell pepper
- 1 cup of spiralized zucchini noodles
- 1/2 avocado, diced
- 2 tablespoons of freshly chopped cilantro
For the dressing, simply whisk together 1/4 cup of olive oil, 1 tablespoon of lime juice, 1/4 teaspoon of garlic powder, as well as 1/4 teaspoon of smoked paprika. Toss the dressing with the ingredients and enjoy!
Senior Helpers of South Minneapolis Can Assist in Preparing Healthy Meals
Maintaining a healthy diet is essential for seniors over 65. Eating foods that are low in sodium and rich in essential nutrients is key for hypertension prevention. At Senior Helpers of South Minneapolis, we understand the unique needs of seniors and are here to provide assistance in Minnetonka, Saint Paul, Minneapolis, and Hennepin County.
If you need help with any of your senior care needs, don't hesitate to contact us today!