7 Foods That Help Older Adults Prevent Hypertension

By Debbie Waddell, 9:00 am on May 9, 2017

Seniors with high blood pressure (hypertension) are susceptible to heart disease, stroke, kidney damage, and other health issues. However, certain foods can reduce the risk of hypertension. Here are 7 foods you should add to your loved one’s diet if he or she has high blood pressure.

1. Berries

These fruits contain natural compounds called flavonoids, which help seniors prevent hypertension. Flavonoids relax the arteries, allowing them to dilate and widen. As a result, blood flows throughout the body easier. Blueberries, raspberries, and strawberries are some of the berries that can lower blood pressure levels.

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2. Dark Chocolate

This popular food contains several antioxidants that reduce blood pressure, and it has less sugar compared to regular chocolate. However, your loved one should only eat dark chocolate in moderation because consuming large amounts could have a negative impact on his or her blood pressure.

3. Red Beets

Seniors who want to lower their blood pressure within a matter of hours should add red beets to their diets. Beets are rich in nitric oxide, which dilates the blood vessels and lowers blood pressure. Your loved one can also incorporate beetroot juice into his or her diet.

4. Oatmeal

This food contains low amounts of fat and sodium, and plenty of fiber that lowers blood pressure and boosts digestive health. The beta-glucan found in oatmeal absorbs bad cholesterol. This keeps the heartbeat normal, which lowers blood pressure and prevents the arteries from being damaged.

5. Salmon

Adding lean meat to the diet can keep the arteries healthy. Salmon is a great source of lean meat that contains high levels of omega-3 fatty acids, which reduce inflammation and lower blood pressure.

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6. Leafy Greens

The potassium in leafy greens helps remove sodium from the body during urination. This process can also lower blood pressure. It is best to eat fresh or frozen leafy greens because canned vegetables contain too much sodium.

Here are some of the best leafy greens to add to your loved one’s diet:

Spinach

Kale

Collard greens

Romaine lettuce

7. Skim Milk

Eating foods or drinking beverages that are high in calcium can lower blood pressure. Milk is a great source of calcium, but it also has a lot of fat. However, skim milk has no fat and it contains plenty of calcium. When your loved one cuts down on fats, his or her blood pressure levels may decrease. If your loved one does not enjoy skim milk, he or she can enjoy fat-free yogurt as an alternate.

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