Hypertension, or "high blood pressure," is a chronic medical condition that is increasingly common among seniors. In fact, uncontrolled hypertension can lead to major health complications such as strokes and heart attacks. It is important for us to understand how we can reduce our risks of developing the disease. While diet fads change quickly, there are some tried and true dietary rules for reducing hypertension that have stood the test of time.
In this post, we'll offer up some advice and guidance on reducing hypertension in seniors.
Dietary Rules for Reducing Hypertension
One of the best ways to reduce the risk of developing hypertension is to make sure that seniors pay close attention to their diet. Eating a healthy meal plan can be a key factor in maintaining blood pressure at safe levels.
Some dietary rules for reducing hypertension include:
Limit Sodium Intake
Keeping an eye on sodium intake is especially important for seniors managing hypertension or trying to prevent it from developing. Too much sodium makes it harder for the heart to pump blood, thus increasing the pressure on the arteries. The average adult should aim to take in less than 2,300 milligrams (mg) of sodium a day – but those with high blood pressure should try to stay under 1,500 mg per day.
Include Fruits and Vegetables
Fruits and veggies are essential for seniors trying to manage hypertension. Fruits and vegetables contain useful micronutrients, including vitamins A and C. These play a major role in keeping blood vessels stable when it comes to controlling blood pressure. Moreover, they do not contain any cholesterol or unhealthy saturated fats that have been linked with higher levels of hypertension risk.
Reduce Alcohol Consumption
Alcohol can be both a boon and a bane to our hypertension. Although it is not directly linked with high blood pressure, drinking too much alcohol can cause other medical conditions, such as heart disease and stroke, which are linked with higher levels of hypertension risk. Therefore, seniors managing or preventing hypertension should limit alcoholic drinks to no more than one drink per day for women and two per day for men.
Minimize Intake of Processed Foods
Highly processed and prepared foods typically contain added sugars, salts, unhealthy fats, and preservatives. As such, they can as increase blood pressure levels in seniors because these items are generally not good for your body or heart health. Seniors should avoid highly processed snacks like fast food products. Eating a healthy balance of home-cooked meals that emphasize fruits and vegetables will help manage hypertension over the long term!
Senior Helpers Supports Healthy Senior Lifestyles
In conclusion, there are many dietary rules for reducing hypertension in seniors. A healthy balance of home-cooked meals that emphasize fruits and vegetables is essential when managing hypertension risks.
If you have questions about what's right for you – or if you need help preparing nutritious meals – Senior Helpers Akron-Summit can help! We provide premium in-home care services to seniors in the Akron, Medina, Wadsworth, Barberton, and Summit County areas. Contact us today to know more about our in-home care services.