If you’re caring for a senior, you are likely looking for effective ways to keep your loved one’s blood pressure in check. Sadly, the majority of elderly people live with high blood pressure. In England, nearly 60% of people aged 65 to 74 are believed to have high blood pressure, and the risk of developing it increases with age. However, it’s not all bad news: people can counteract these issues as they grow older by changing how they eat. Part of a carer’s role can be to help ensure the elderly person they are looking after is eating well.
Here, we’ll take a look at foods that lower blood pressure, foods to stay away from and what you can do to help your loved one keep their blood pressure within a healthy range.
What causes high blood pressure?
People are more prone to developing high blood pressure later in life for several reasons. These include medication, health conditions, genetic predisposition or lifestyle-related causes.
But the most common reason blood pressure risk increases as we age is that our blood vessels can lose elasticity, creating resistance in blood flow.
What is an ideal blood pressure for elderly people?
According to NHS guidance, high blood pressure is 140/90mmHg or more if a reading has been taken at a GP surgery, pharmacy or clinic (or an average of 135/85mmHg if taken at home).
For people over the age of 80, high blood pressure is 150/90mmHg or more if a reading was taken at a GP surgery, pharmacy or clinic (or an average of 145/85mmHg if taken at home).
Ideal blood pressure levels are usually between 90/60mmHg and 120/80mmHg, while people aged over 90 should aim for below 150/90mmHg (or 145/85mmHg if a reading was taken at home).
Is it possible to lower blood pressure with diet?
Yes. One effective and evidence-based way to do this is by adopting a DASH diet where the focus is on lower fat and cholesterol and eating plenty of fruit, veg and low-fat dairy products. DASH stands for Dietary Approaches to Stop Hypertension.
Best foods to lower blood pressure
There are many delicious foods seniors can eat on a low blood pressure diet. These include fruit and veg, seeds, unsalted nuts, whole grains, fish and low-fat dairy products. Here are some other great options:
Potassium-rich fruits and vegetables
Potassium helps counter the effects of excessive sodium, lowering 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. Soft, low-cost and packed with potassium, bananas in particular are fabulous easy-to-eat options for seniors.
Berries
Bananas aren’t the only fruit to promote 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. They’re also high in something called flavonoids, a natural weapon in the fight against in high blood pressure.
Nuts and seeds
Packed with potassium and magnesium, nuts are excellent foods to add to your blood pressure-lowering meal plan. Nuts and seeds are also fantastic sources of fibre, zinc and heart-healthy fats. When considering nuts, it’s best to go for unsalted ones, as salt can increase blood pressure. Here are some different types of nuts and seeds to try:
- Almonds
- Cashews
- Hazelnuts
- Macadamia nuts
- 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 they improve blood flow in our blood vessels, which decreases blood pressure. Oats are a great way to add whole grains to your diet, so making a morning bowl of porridge or overnight oats a part of your routine is a wonderful idea. 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 fruit, veg and whole grains. The DASH diet recommendations suggest aiming for about six 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 frying it. Those hoping to lower blood pressure should also avoid red meat.
What does a blood pressure-friendly meal look like?
Consider building healthy and yummy meals out of foods that are naturally low in sodium and high in potassium. Potential dishes include the following:
- Baked salmon with roasted sweet potatoes, broccoli and a side of wild rice
- Tinned tuna on a bed of mixed greens with a simple olive oil vinaigrette
- Vegetarian chilli with kidney beans, chickpeas, tinned tomatoes, carrots, celery and sweetcorn, garnished with avocado
Additionally, instead of using salt to add flavour to foods, the following are healthier alternatives:
- 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 are looking to lower blood pressure, it’s a good idea to avoid foods high in saturated fat, processed foods and sugary foods.
But the most important ingredient to say away from? Salt. For example, a DASH diet limits sodium intake to 2,300 milligrams a day. One easy way to stay within that range is to cook more food from scratch. This approach can reap dividends quite quickly, as homemade dishes tend to contain much less fat and salt than processed and pre-made 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 a key element of managing blood pressure naturally. Elderly people are recommended to spend at least half an hour of their day doing light to moderate exercise.
Other important elements of managing blood pressure include:
- Managing stress
- Limiting alcohol intake
- 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 carers play an important role in ensuring that seniors eat a diet rich in blood pressure-friendly foods. It’s still 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 medical professionals who can advise on your loved one’s well-being. Some people may need to combine medication with changes in their diet, while others can eat and exercise their way to lower blood pressure. Overall, it’s important that elderly people investigate every avenue open to them for staying in good health.