Skip the Diet Fads: Tried and True Dietary Rules for Reducing Hypertension

A healthy diet is key when looking for ways to fight off hypertension. The latest fad diets may promise fast results, but they often don't provide the long-term and sustainable changes needed to reduce the risk of hypertension.

In this blog post, we will discuss what hypertension is, its potential causes, and suggested dietary rules for reducing your risk. 

What is Hypertension? 

Hypertension is a condition in which a person's blood pressure readings are consistently higher than average. This significantly increases the risk of stroke, heart attack, and other diseases of the cardiovascular system. High blood pressure can also lead to kidney failure, vision loss, or cognitive impairments. 

What Causes Hypertension? 

The exact causes of hypertension vary greatly, but typically it can be linked to genetics, age, lifestyle, and diet. It is important to note that some factors are beyond our control. However, there are many actions we can take to reduce the risk of developing hypertension. 

Reducing the Risk of Hypertension Through Diet

When it comes to reducing the risk of hypertension, developing healthy dietary habits is key. Here are some of the recommended rules for creating a balanced diet that can help reduce a senior's risk: 

Increase Fruits and Vegetables

Increasing the number of fresh fruits and vegetables seniors eat will help increase beneficial antioxidants. This also helps in cutting out unhealthy fats and sugars.

Reduce Salt

Consuming too much salt can significantly raise blood pressure levels, so reducing salt intake is essential in managing hypertension risk.  

Reduce Processed Foods

Eating processed foods regularly has been linked to an increased risk of hypertension. This is due to their high fat, sodium, and added sugar content, as well as the lack of vitamins, minerals, or fiber they offer compared to natural foods. 

Increase Whole Grains

Eating whole grains like brown rice instead of white or refined grains helps provide healthier sources of carbohydrate energy without spiking blood pressure levels due to their low glycemic index rating, which keeps insulin levels steady over time. 

Increase Healthy Fats

Opting for monounsaturated fatty acids, such as those found in avocados or nuts, rather than trans fats from commercially prepared items assists with lowering cholesterol and maintaining stable blood pressure readings.  

Reduce Sugar and Refined Carbohydrates

Excessive consumption of sweets, sugary drinks, and refined carbohydrates has been linked to higher blood pressure readings. If seniors need something sweet, they can try fruits or sorbets. Strawberries drizzled in a low-fat dark chocolate sauce is a good option, too!

Need Help Developing Healthy and Balanced Meals?

If you are a senior looking to reduce your risk of developing hypertension, it is essential to opt for healthy and balanced meal plans. If you are struggling to create healthy and balanced meals at home, Senior Helpers of South Minneapolis can help.

Working with an experienced senior care provider can assist you in creating a diet that fits your needs and lifestyle while helping you maintain optimal health and well-being. Contact us today to learn more about our in-home care services. We offer free in-home consultations in Minneapolis, Saint Paul, Minnetonka, and Hennepin County, MN, so you can learn more about what we can do for you!