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7 Foods That Lower the Risk of Hypertension

By Debbie Waddell, 10:30 am on

Diet plays a major role in controlling high blood pressure. Seniors are often advised to reduce or eliminate salt from their diets, as the seasoning could lead to fluid retention. Other recommendations include switching to low-fat foods.

If your aging loved one needs help managing everyday tasks or encouragement to adopt healthier lifestyle choices, turn to Home Care Assistance, a leading provider of home care in Placer County. Our professional caregivers are available around the clock to help seniors live longer, happier, and healthier lives.

There are a variety of foods that reduce the risk of hypertension in older adults. Here is a list of 7 of these wonder foods.

1. Potassium-Rich Foods

Bananas, citrus fruits, avocados, dates, and potatoes are rich sources of potassium. This mineral balances salt in the body and helps the cardiovascular system, muscles, and kidneys function more efficiently. Consuming two bananas daily can reduce blood pressure by 10 percent. 

2. Egg Whites

If your loved one enjoys having eggs for breakfast, consider preparing the meal with only egg whites. Along with providing protein, egg whites contain a compound proven to lower blood pressure. The American Chemical Society reports egg whites can reduce hypertension in the same manner as a low dose of antihypertensive medication. 

3. Tomatoes

Tomatoes are abundant in lycopene. This compound is known to reduce blood pressure by lowering LDL (bad cholesterol). A group of Australian scientists learned that consuming 25 milligrams of lycopene daily has the potential to reduce LDL cholesterol by 10 percent. One full cup of tomato juice adds 23 milligrams of the compound to your loved one’s diet.

Families who find it difficult to care for their aging loved ones without assistance can benefit greatly from professional respite care. Placer County, CA, family caregivers who need a break from their caregiving duties can turn to Home Care Assistance. Using our proprietary Balanced Care Method, our respite caregivers can encourage your loved one to eat well, exercise regularly, get plenty of mental and social stimulation, and focus on other lifestyle factors that promote longevity. 

4. Dark Chocolate 

Most people enjoy eating chocolate. Dark chocolate contains antioxidants and is considered a mood-boosting food. A mere 30-calorie serving daily can reduce hypertension by 20 percent in a matter of weeks. 

5. Watermelon 

This popular fruit marks the onset of summer. However, few realize the health benefits of watermelon. Scientists from Florida State University report watermelon is rich in an amino acid known as L-citrulline. This compound helps regulate blood circulation and blood pressure, and it also protects the cardiovascular system from damage. 

6. Garlic

Along with offering antimicrobial and anti-inflammatory properties, garlic provides nitric oxide, which dilates blood vessels. If your loved one needs to reduce his or her salt intake, consider seasonings such as basil, rosemary, thyme, and cinnamon, which also help combat hypertension. 

7. Hibiscus Tea

If your loved one needs to cut down on or eliminate caffeine, encourage him or her to try hibiscus herbal tea. Drinking three cups daily may reduce blood pressure over the course of a few weeks. When combined with other dietary changes, the tea helps combat hypertension.

Aging in place can present a few unique challenges for older adults. Some only require part-time assistance with exercise or meal preparation, while others are living with serious illnesses and benefit more significantly from receiving live-in care. Placer County, CA, Home Care Assistance are leaders in the elderly in-home care industry for good reason. We tailor our care plans based on each senior’s individual needs, our caregivers continue to receive updated training in senior care as new developments arise, and we also offer comprehensive care for seniors with Alzheimer’s, dementia, and Parkinson’s. To learn about our customized, high-quality senior care plans, get in touch with one of our friendly Care Managers at 916.226.3737 today.

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