At home/ The blog/ /
February 19, 2024
Clinical Editors:Jeremy Oulton, MDInMegan Dodson, PA-C
Originally published on February 23, 2022.
Why it's important to maintain healthy blood pressure
Maintaining normal blood pressure is important because it allows nutrients and oxygen to be delivered to all parts of the body, including important organs such as your heart, brain and kidneys. According to the U.S. National Health and Nutrition Examination Survey, 70 percent of adults age 65 and older have high blood pressure (also called hypertension). If you have hypertension, you are at risk for thisslakInheart disease, the leading causes of death in the country. By eating a low-sodium diet that is rich in calcium, magnesium and potassium – calledDASH dietyou can take the necessary steps to lower your blood pressure. Read on to learn about foods you can include in your diet to stay healthy.
What to eat for breakfast with high blood pressure
Eating a healthy, nutritious, low-sodium breakfast can provide the foundation for the meals you eat later in the day. The right breakfast foods can help control your blood pressure and improve your energy flow. Here are some healthy breakfast options for high blood pressure:
Oatmeal
Oatmeal is high in fiber and low in sodium. When made with low-fat or non-dairy milk, it's the perfect start to the day for anyone with high blood pressure. Try adding cinnamon or nuts for a richer flavor, but avoid adding too much sugar, butter or cream. As a bonus, it's also easy to prepare!
No
Eggs are high in protein and are one of the most popular breakfast options. Although egg yolks are known to contain a lot of cholesterol,Recent researchhave discovered that there are some nutrients in plums that have health benefits. Try to eat a single whole egg or two egg whites as part of a heart-healthy breakfast, but you don't need more than that in one day. Stir together some egg whites and serve with veggies for a delicious and satisfying treat.
Yogurt and berries
A cup of low-fat or fat-free yogurt per day is not only a good source of calcium, it's also great for people with high blood pressure. Finish with berries, as they contain essential vitamins and are high in antioxidants.
Whole wheat bread, bagels and English muffins
These whole-grain breakfasts are a great source of healthy nutrients like potassium and fiber, which are linked to lowering blood pressure. Be sure to choose whole grain foods over anything made with highly refined white flour, and look for "whole wheat" or "whole grain" on the ingredients list.
Low-salt snacks for high blood pressure
Snacking is something we all fall prey to. Grocery stores are filled with snack aisles featuring chips, cookies, crackers, pretzels, nuts and more! All of these unhealthy snacks are packed with salt and are often the first thing we reach for when we're hungry. Here's what to look for when choosing healthy, low-sodium snacks:
Unsalted nuts
Nuts are packed with protein and are a favorite healthy snack. For people with high blood pressure,include nuts in your dietgives you a boost of unsaturated fats, omega-3 fatty acids, fiber and more. When choosing your nuts, look for raw or dry-roasted, unsalted nuts and limit your portion to a small handful.
Dark chocolate
According to research byHarvardDark chocolate is a good dessert substitute for people with high blood pressure. It usually contains less sugar than milk chocolate or other sweets. Cacao (found in dark chocolate) is rich in a plant-based chemical called flavanols, which have been shown to support the production of nitric oxide in the inner lining of blood vessels. This process helps improve blood flow and relax blood vessels, ultimately lowering blood pressure.
[iorablogcta]
Fruit and vegetables
According toAmerican Heart AssociationFoods rich in potassium are important in controlling high blood pressure. Potassium helps the body get rid of excess salt. Potassium also helps reduce tension in blood vessel walls, lowering blood pressure even further. That said, there are several potassium-rich fruits and vegetables that you can include in your diet. Here are several to choose from:
- Apricots
- Avocado's
- Cantaloupe and honeydew melon
- Grapefruit
- Vegetables
- the lima bean
- Mushrooms
- Oranges
- Peas
- Potatoes
- Plums and raisins
- Spinach
- tomatoes
Talk to your doctor about how much potassium is best for you, and don't take potassium supplements until you've had that conversation.
Fruit smoothies
If you're looking for ways to incorporate fruits and vegetables into your diet to lower your blood pressure, properly prepared and portioned smoothies are a good option. They are packed with essential nutrients you need. Avoid recipes that use juice or sorbet as the main ingredient, and try to use low-fat or low-fat milk if the recipe calls for milk. For recipe ideas, see
Drinks that lower blood pressure
Cutting back on soda, caffeinated drinks and alcohol is a good way to maintain healthy blood pressure. Many of these drinks can raise blood pressure, so it's crucial to seek out good, heart-healthy alternatives.
Water
Water is essential for body functions and is the most beneficial drink. It is known to flush out waste, regulate body temperature, maintain blood pressure and more. In addition, a lack of water can lead to thickening of the blood, which can increase blood pressure. Make sure you stay hydrated by drinking water throughout the day!
Green tea
Green tea and other thingsherbal teais infused with antioxidants and has a wonderful immune-boosting effect. No wonder it has been used for medicinal purposes for centuries.Researchsuggests it may lower blood pressure if taken long term. Those who are sensitive to caffeine or whose blood pressure rises when consuming caffeine should stick to caffeine-free herbal teas.
Low sodium herbs for high blood pressure
Spices are a hidden source of salt, and improving the flavor profile of a dish doesn't mean adding salt-rich seasonings. Here are some alternative spices you can add to your meals:
- Basil
- Bay leaves
- Cinnamon
- Cumin
- Garlic
- Ginger
- Nutmeg
- Oregano
- Paprika
- Parsley
- Rosemary
- Thyme
Low sodium protein for hypertension
Protein is an important nutrient for a well-balanced diet, so it is important to include it in your diet. But many protein-rich foods are also high in fat and sodium. Here are some protein options that are both delicious and...low sodium content:
- Beans and lentils
- Fresh or frozen fish
- Lean cuts of beef and pork
- Skinless chicken and turkey
- Unsalted nuts and seeds
When should you talk to your doctor about changing your diet?
If you have high blood pressure and would like to learn more about the best foods to lower blood pressure, talk to your doctor. At One Medical Seniors, our health coaches are happy to discuss the next steps to lower your blood pressure. We understand that not everyone can eat the above foods due to chronic conditions; However, we can discuss a plan together that works for you.
If you have questions about your blood pressure or how to stick to a healthy diet,book an appointment today.
65+ on Medicare? One Medical Seniors is made for you.
Experience a medical office focused on comprehensive primary care for seniors on Medicare.
Begin
Labels
blood pressure
The One Medical blog is published byA medical one, a national, modern primary care practice that combines 24/7 virtual care services with welcoming and convenient in-person care inmore than 100 locations in the United StatesOne Medical is on a mission to transform healthcare for all through a people-centered, technology-driven approach to caring for people at all stages of life.
Any general advice published on our blog, website or app is for informational purposes only and is not intended to replace or replace any medical or other advice. 1Life Healthcare, Inc. and the One Medical Entities make no representations or warranties and expressly disclaim all liability regarding any treatment, action by or effect on any person following the general information offered or provided on or through the blog, website or app. If you have specific concerns or a situation arises where you require medical attention, you should consult a trained and qualified physician.
