Hypertension is a common health concern for seniors. Living with high blood pressure increases your risk of numerous health concerns, such as heart disease, but your daily food choices can make a positive difference. While diet isn't the only factor that contributes to your high blood pressure levels, making healthier dietary choices can help you reduce hypertension and keep it at healthy levels.
The Problem With Fad Diets
Fad diets may work temporarily, but they rarely create lasting change. If you want long-term improvements in your blood pressure, you're going to want to make small, achievable changes rather than crash dieting.
Avoid Processed Foods
Processed foods are often high in cholesterol, sodium, saturated fats, and sugars, and contain many substances that are linked to high blood pressure. Trans fats are a top example, and these fats cause inflammation throughout your body.
Reduce Your Sodium Intake
A diet high in salt is one of the most common causes of high blood pressure. You don't have to cut out salt completely. Start slowly by reducing your sodium intake gradually each week until you reach a target level specified by your physician. Ideally, aim forunder 2,3000 milligrams of salt daily. Keep an eye out for sneaky sources of sodium, such as sauces, dressings, and processed meats.
Eat More Healthy Fats
High dietary levels of saturated fat and bad cholesterol impact your arteries and contribute to high blood pressure. But you don't have to eliminate all fats from your diet. Instead, look for healthy unsaturated fats (such as olive oil, avocados, nuts, fatty fish, and seeds).
Increase Your Fiber
Fiber is a key part of any healthy diet, and it can help you to reduce your high blood pressure. Look for whole grains, such as brown rice or multigrain bread, that contain fiber. Eating fiber-rich foods can also help to lower cholesterol in the body.
Reduce Your Alcohol Intake
Moderate alcoholic drinking isn't necessarily bad for your health, but consuming more than one drink per day can increase your risk of high blood pressure. Wine and beer contain sugars that contribute to higher sugar levels in the body, as well as promote unhealthy weight gain if consumed in excess.
Senior Helpers Yardley Can Help
Senior Helpers Yardley provides in-home caregivers who support your healthy dietary goals. From meal planning to running errands at the grocery store, our experts are well-trained in helping you with health concerns like hypertension. Contact Senior Helps Yardley today to learn more about how we're making a difference in the lives of seniors in Southampton, Bensalem, Langhorne, Morrisville, Levittown, and Bucks County.