Diet and High Blood Pressure {Tips for Proactive Seniors}

Diet and High Blood Pressure {Tips for Proactive Seniors}

Any time seniors can combat medical issues with food instead of prescription medication it’s most definitely the way to go. Here are some diet and high blood pressure tips for proactive seniors that just might be the answer to better health.

It’s been known for quite some time now that seniors with hypertension or high blood pressure can alleviate the problem by adopting the right diet.

The end result could mean the reduction of necessary prescription medications while at the same time lowering the risk of heart disease or stroke due to high blood pressure.

Here is a list of some of the best food choices that will help reduce high blood pressure if consumed on a regular basis.



Beets is one of the best vegetables to combat high blood pressure. Many people prefer to juice beets as a regular part of their diet.

The medical advantage of beets is that they contain nitrates that have the effect of relaxing and widening blood vessels.

Best foods for high blood pressure

In turn, this will help lower blood pressure. You might notice that your urine will turn pink, but that is completely normal and harmless.

Beets are a good example of a vegetable that can easily be grown in your own garden. This is something to consider as the fresher the vegetable the better, and what could be better than picking them yourself and consuming them minutes later?


Potassium is a key nutrient when it comes to lowering blood pressure and bananas are loaded with it. It’s estimated that blood pressure can be lowered by around 10% by consuming two bananas a day.

The best part about bananas is that they are readily available year round and are relatively inexpensive. Bananas are the ideal snack as they are so easy to always have on hand.

Best foods for high blood pressure

They’re an excellent choice if a senior has a busy schedule. There’s no juicing or cooking to worry about. Bananas are the ideal snack on the go.

It’s estimated that two bananas make up around 25% of a person’s daily potassium requirement and it is well-known for relaxing the blood vessel walls.

As you can see, anything that can be done to make the flow of blood in the body smoother and more effortless is a step toward combating heart and stroke issues.


Salmon is often cited as a healthy food choice because of it’s high levels of Omega three fatty acids of fish oils.

Omega-3 can help reduce high blood pressure by its ability to reduce damage to the cells and walls of the blood vessel.

Diet and High Blood Pressure {Tips for Proactive Seniors}

The cooking method is important and it’s best to avoid breading or frying it. Baking, grilling and broiling salmon will always be the best options in order to get the most health benefit for fighting high blood pressure.

Salt should be avoided as well and a better choice is a low sodium seasoning like garlic or lemon.


First of all, let’s clear up the confusion surrounding sweet potatoes and yams as most people interchange the descriptions even though they are different.

Yams normally have dark brown skin and are bright orange inside. Sweet potatoes are a light tan color and are normally a pale yellow inside.


Diet and High Blood Pressure {Tips for Proactive Seniors}

This is the best way to distinguish between the two. I have had to explain this to dozens of people in my long career as a produce manager with a major supermarket.

Both can be cooked by boiling, steaming, frying, or roasting. For the sake of this article, your first choice should be the orange-fleshed yam as they are slightly higher in potassium and magnesium. Both these nutrients are invaluable for lowering blood pressure.

Better still, there are many ways to dress them up without resorting to salt and sour cream. Try baking them, splitting the min half, and filling them with feta, rice, or shredded chicken.


White chicken meat has always been an integral part of a healthy diet or those who choose to eat meat. It’s a better choice than beef, pork or dark meat found on poultry.

Diet and High Blood Pressure {Tips for Proactive Seniors}

The dark meat contains much more fat and that’s what makes white chicken meat so popular as a key ingredient in many diets.

Much like salmon, it’s best to avoid frying and the use of breading, high-fat butter, oil or salt. White chicken meat is best baked and served with a fresh green vegetable.

It’s the protein in the chicken that will help combat high blood pressure.


Yes sir, good old garlic is widely used as a key food ingredient to improve health. It can be added to many dishes and is allicin which has certain properties that will help relax blood vessels.

Diet and High Blood Pressure {Tips for Proactive Seniors}

Certainly, it’s excellent heart-healthy food, but its greatest value is that garlic is an excellent alternative to salt-based seasonings.

It’s important to remember that sodium is one of the biggest causes of high blood pressure and should be avoided as much as possible.


Kale is nothing short of a super-food and it’s another great addition to your vegetable garden if you have one.

The high levels of magnesium, potassium, Vitamin K, Vitamin A, and Vitamin C is excellent for combating hypertension.

It’s also a very versatile vegetable in the kitchen. It’s excellent for salads and many people choose to use it in vegetable smoothies as well.

It should be noted that vitamin K is a blood thinner. For those on a blood thinner medication consumption of kale should be limited.


Oats are low in sodium and high in fiber which makes them an excellent choice for combating high blood pressure.

Studies have shown that oat fiber will bind with cholesterol in the digestive tract and help eliminate it from the body. Most people choose round oats or steel-cut oats and both will work well and are excellent food choices.

Diet and High Blood Pressure {Tips for Proactive Seniors}

They can also be topped with fruit for something different. I used to make something I called Oatmeal Supreme when I was in heavy-duty training for the Ironman Triathlon.

I added raisins, slivered almonds, and diced apple to the oatmeal as it was cooking.

Just before it was done I would add in half a banana. Skim milk is the best choice as opposed to whole milk or 2% milk. An equal sweetener worked well if you prefer sweeter oatmeal.

Of course, you can add any fruit or nuts you prefer. Blueberries and walnuts are a few possible options.

Oatmeal contains several nutrients that are excellent for heart health. This includes manganese, magnesium, and protein. Remember to avoid the instant varieties as they contain added salt and several other ingredients that are unhealthy.

Track your blood pressure at home with this BLOOD PRESSURE MONITOR.


Seniors have it in their power to make the right diet decisions to improve their health, quality of life, and longevity. It’s not really that hard to eat well and still enjoy what you eat.

It’s not enough to eat the right foods part of the time. A well-thought diet should become part of your daily living just as exercise should be.

If you combine a healthy diet with a regular dose of exercise as intricate components of your lifestyle, it will do wonders for combating a lost of illnesses that plague many seniors.


Would you like to share your thoughts on this topic? Feel free to leave a comment at the bottom of this page.

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