If you’re caring for a senior, you’re likely looking for effective ways to keep your loved one’s blood pressure in check. Sadly, the majority of seniors live with high blood pressure, with 70% of adults over 80 years old being diagnosed with hypertension, as the risk of developing elevated blood pressure increases with age.
Dietary modifications can go a long way in helping to decrease blood pressure, and also contribute to overall positive cardiovascular health. Not only that, but it’s one of the areas you have some control over as a caregiver. After all, you may be doing the cooking, grocery shopping or meal planning for the senior in your care.
Here, we’ll take a look at foods that lower blood pressure, foods to stay away from and what experts say you can do to help your loved one keep their blood pressure in a healthy range.
What causes high blood pressure?
Seniors are more prone to developing high blood pressure for several reasons, which can be related to existing conditions, specific kinds of medication, their lifestyle habits such as smoking and/or alcoholism or a genetic predisposition for the disease.
High blood pressure can be an early indicator for risk factors associated with stroke and heart disease, so it’s essential to address it as soon as possible.
Dr. Patrice Lindsay, Director, Health Systems, Heart and Stroke Foundation of Canada says, “If we can prevent high blood pressure or manage it through changes to lifestyle and medication, we can dramatically reduce stroke and heart disease.”
What is an ideal blood pressure for seniors?
Ideal blood pressure ranges used to be different for seniors than for younger adults. These days, blood pressure guidelines don’t differentiate by age or even by sex.
The Public Health Agency of Canada says normal blood pressure should be:
- 140/90 mm Hg or lower for most people.
- 135/85 mm Hg or lower if you measure your blood pressure at home the result should be lower because you are not usually under stress or nervous at home.
- Less than 130/80 mm Hg for people who have diabetes.
However, The Canadian Women’s Heart Health Centre says, “Optimal blood pressure is a reading of lower than 120/80.”
Blood pressure readings consistently greater than 135/85 indicate high blood pressure or hypertension.
Is it possible to lower blood pressure with diet?
You can lower blood pressure with dietary changes, including following a DASH diet. DASH stands for: Dietary Approaches to Stop Hypertension.
The DASH diet includes lots of fruits, vegetables and low-fat dairy products and limits fat and cholesterol. Registered dietician Cara Rosenbloom says, “Studies have consistently shown that the DASH diet lowers blood pressure in people with both hypertension and pre-hypertension, with results in as little as two weeks”.
Best foods to lower blood pressure
There are many delicious foods seniors can eat on a low blood pressure diet, including fruits and veggies, seeds, unsalted nuts, whole grains, fish and low-fat dairy products. Here are some foods experts recommend:
Potassium-rich fruits and vegetables
Potassium-rich foods can help reduce the amount of sodium in the body and reduce blood pressure. Some foods with high potassium content include:
- Spinach.
- Bananas.
- Sweet potatoes.
- Leafy greens.
- Cooked broccoli.
- Grapefruit.
- Cantaloupe and honeydew melon.
- Apricots.
Whipping up a healthy salad with a spinach base, or a smoothie with bananas and spinach, are excellent choices. Bananas, in particular, are fabulous options for seniors. They’re also delicious and easy to eat.
Berries
Bananas aren’t the only fruit to increase in your loved one’s diet. Any type of berry — blueberries, strawberries, raspberries, etc. — can help lower blood pressure. Berries pack a punch in terms of fibre and are also high in flavonoids which the Canadian Cancer Society says researchers are studying to learn more about their anti-inflammatory and antioxidant properties.
Nuts and seeds
Nuts are an excellent food to add to your blood pressure-lowering meal plan. They’re rich in the minerals potassium and magnesium, and are a great source of fibre, zinc and heart-healthy fats.
When considering nuts, it’s best to go for unsalted ones, as salt can increase blood pressure. Some different types of nuts and seeds to try include:
- Almonds.
- Cashews.
- Hazelnuts.
- Macadamias.
- Pecans.
- Pistachios.
- Walnuts.
- Pine nuts.
- Peanuts.
- Chia seeds.
- Pumpkin seeds.
- Flax seeds.
- Sunflower seeds.
Whole grains
Foods that are high in fibre have vasodilatory effects, meaning that these foods improve blood flow in our blood vessels, which decreases blood pressure. Oats are a tasty way to add whole grains to your diet. Make a morning bowl of oatmeal for your loved one and help them start their day off on the right foot. Other beneficial whole grains include:
- Barley.
- Millet.
- Quinoa.
- Popcorn.
- Wild rice.
- Whole grain breads, cereals and crackers.
Low-fat dairy products
Researchers have found links between the consumption of low-fat dairy products and lower blood pressure. This may be because calcium, like potassium and magnesium, has blood-pressure-lowering effects.
Still, experts say it’s important to eat low-fat or fat-free dairy products. Full-fat dairy is a source of saturated fat, which can have negative impacts on blood pressure and cardiovascular health. Try adding foods like low-fat or fat-free milk, yogurt or cottage cheese to your daily diet.
Fish and lean meats
Fish and lean meats are good sources of low-fat protein that are recommended as part of any DASH diet, though they shouldn’t play as prominent a role as fruits, veggies and whole grains. The DASH diet recommendations suggest aiming for about three ounces of protein a day. Recommended meats include chicken, turkey and fish.
Additionally, remove fat and skin from any meat or fish you cook. It’s also best to bake, grill or roast the fish or meat, rather than fry it. Those hoping to lower blood pressure should also avoid red meat.
What does a blood pressure-friendly meal look like?
Heart-friendly meals are low in sodium and high in potassium. Here are some simple meal ideas based on these nutritional goals:
- Baked salmon with roasted sweet potatoes, broccoli and a side of wild rice.
- Canned tuna on a bed of mixed greens with a simple olive oil vinaigrette.
- Vegetarian chili with kidney beans, chickpeas, low-sodium canned tomatoes, carrots, celery, corn and garnished with avocado.
Additionally, instead of using salt to add flavour to foods, try adding:
- Garlic.
- Lemon.
- Herbs.
- Spices.
Foods to avoid when trying to lower blood pressure
When it comes to diets for lowering blood pressure, it’s not just about what you eat, but what you don’t eat. If you’re looking to lower blood pressure, experts say to avoid foods high in saturated fat, processed foods and sugary foods.
But the most important ingredient to stay away from? Salt. For example, a DASH diet limits salt intake to 2,300 milligrams a day. One easy way to stay within that range is to make more home-cooked meals and avoid processed foods.
What else helps lower blood pressure?
Diet isn’t the only lifestyle modification that can help lower blood pressure. In addition to diet, exercise is one of the key elements in managing blood pressure naturally.
Other important elements of managing blood pressure include:
- Managing stress.
- Limiting alcohol.
- Staying at a healthy weight.
- Getting plenty of exercise.
- Monitoring blood pressure regularly, at home and at doctor visits.
- Taking prescription blood pressure medication when needed.
The bottom line
Lowering your blood pressure through dietary changes is possible, and caregivers play an important role in ensuring that seniors eat a diet rich in blood-pressure-friendly foods. Still, it’s important to keep your eye on the bigger picture when it comes to medical conditions like high blood pressure, and always stay in touch with your loved one’s healthcare providers.