There are many natural options when it comes to managing high blood pressure. Among them is maintaining a healthy diet and adding specific foods to your daily eating plan in order to lower blood pressure and boost general cardiovascular health. Don’t know where to start? In honor of Heart Health Month, Home Care Assistance of Albuquerque presents a list of our 4 favorite foods that help fight high blood pressure!
- Nuts – Nuts are an excellent choice for any senior diagnosed with high blood pressure. Walnuts in particular have the ability to lower systolic blood pressure, while almonds and pistachios are low in sodium and a good choice for anyone following the DASH diet, a eating plan developed by the US National Institutes of Health to lower blood pressure without medication. Additionally, nuts are filled with beneficial heart healthy monounsaturated fats that can lower cholesterol.
- Flaxseed – Flaxseed is another heart healthy choice for seniors who are trying to reduce their blood pressure. Scientific studies have proven that consuming 30 grams of milled flaxseed daily can lower both systolic and diastolic blood pressure. Flaxseed is also an excellent source of fiber which can improve cholesterol readings and bowel health. Flaxseed can be added to baked goods, sprinkled on cereal or yogurt or consumed as a supplement by the spoonful. Not sure if you can work flaxseed into your diet? Click here for information about a professional Albuquerque caregiver and learn how they can help with nutritious meal preparation!
- Dark Chocolate – Seniors with a sweet tooth will be glad to know about the heart healthy benefits of dark chocolate. Dark chocolate contains antioxidant flavonoids that can lower blood pressure, improve the elasticity of blood vessels and reduce inflammation in blood vessels and arteries. Dark chocolate should be consumed in moderation because of its high caloric and sugar content, but a small square a day has a positive impact on cardiovascular health.
- Bananas – Fruit is a fantastic option for anyone following a heart healthy diet! While all fruits offer their own benefits, there is no denying the health advantages of eating a banana a day. Bananas are packed with potassium, and eating them can lessen the negative impacts that sodium has on the body. Bananas also contain beneficial fiber which improves bowel regularity and helps to control diabetes.
A heart healthy diet is important for many reasons. Consider adding one or more of these food choices into your diet to reduce blood pressure and boost your overall health. This can result in a higher quality of life and a longer lifespan too!
Do you have questions about senior health and wellness? At Home Care Assistance of New Hampshire, we’re here to help. Give us a call at 425-453-1015 or stop by our office for more information.