Last Updated on 10 June 2020 by Ray Plumlee

Aerial view photography of person holding arm while pressing blood pressure machine.
Blood Pressure Testing Machine

Most of the people aged over 60 suffer from high blood pressure which interferes with their routine chores and life. Doctors prescribe certain medications in this regard to keep it controlled. It is necessary to take high blood pressure seriously as it can lead to various health issues.

 

Salt Intake: Salt intake should be decreased in order to lower down the blood pressure but it does not only include the salt used in cooking. Processed foods contain high amounts of salt. Similarly, you should eliminate consumption of chips, cheese, gravies, spreads and ready meals.

Beetroot Juice: Beetroot juice has a high content of nitrates which get converted to nitrites and get absorbed in your blood stream. They have a relaxing effect on the arteries and help them dilate for an easy passage for blood. Drinking beetroot juice will lower your high blood pressure immensely.

DASH Diet: DASH diet is primarily a Mediterranean diet which can reduce your BP within 8 weeks. It includes a lot of fruits, vegetables, fish, pulses, dairy products, poultry, nuts, whole grains and seeds. It discourages consumption of sugary foods, fats, cholesterol rich food items and red meat.

Nuts as snacks: Nuts are rich in fiber and protein but also high in calories, but they do not necessarily increase weight. Nuts consist of many healthy oils and minerals which have good effects on blood circulation.

Apple a Day: Apples are rich in antioxidants and a study has reported that people who consume 4 or more apples per week show normal blood pressure as compared to those who consume one apple or less every month. It is also advised by experts to not peel the apples as it contains the most antioxidants.

Dark Chocolate: Dark chocolate has many benefits and is rich in flavonoids which help balance cholesterol and blood pressure.

Coffee: Most of the people are addicted to coffee and they wouldn’t want to hear the words “cut back on coffee.” But caffeine is not good for your health as your grow older. It increases your metabolic rate and thus, has a major effect on the blood pressure, heart contractions and the contraction and dilation of the blood vessels. The dramatic rise in blood pressure is a common disease in many of the caffeine addicts although the effect is temporary

Meditation: Meditation and mindfulness are immensely beneficial for people who suffer from hypertension. It relaxes them in numerous ways and lowers down their blood pressure. A 20 minute routine of meditation should be incorporated in their lifestyle.

Magnesium Supplement: Most of the foods that are included in the DASH diet are a great source of important minerals like magnesium. It is rich in wholegrain, nuts, leafy vegetables, dry fruits, seeds, fish, beetroot, beans and also dark chocolate. Magnesium helps maintain a normal heart rate and also plays a vital role in good sleep. It will dilate your blood vessels to open up the passage for blood flow.

Co-enzyme Q10 Supplement: This supplement is necessary for the production of energy in your cells and provides the heart muscles renewed energy. It will positively affect the reactivity and elasticity quality of your arteries and make them dilated to ensure an easy flow of blood.



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Freelance Writer at | Men Over 60 Health Info

Hi, I am Joseph Shane; I am a 60+ freelance writer. Writing is an addiction, something that I simply cannot do without. In all honesty, writing is more a source of pleasure to me than income. And being the perfectionist that I am, I deal with a constant impulse of producing better pieces every day, I'm in a race with myself spewing my thoughts in words and making it look like an art. Thank you!

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Lisa Musser

I’m a big coffee drinker and hate it when doctors say to cut back on caffeine. Maybe this is part of the reason I have high blood pressure. I drink several cups of coffee in the morning to wake up and get through the workday. I used to drink coffee all day long, but limit it to daytime only. I have also heard that increasing your magnesium and potassium intake helps lower blood pressure as well. Do you know what the recommended daily intake is?

Ray Plumlee

According to the Mayo Clinic “Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks.”

Ray Plumlee
Over 60 Health Info

dclaydawg1956

I’m definitely more sensitive to caffeine than I used to be, so I’m trying to be better at watching how much coffee I drink. I am all on-board with the majority of these suggestions, but I do have one question. In the list of foods, “pulses” are mentioned. What is that? Thanks!

Ray Plumlee

Pulses are the edible seeds of plants in the legume family.

Ray Plumlee
Over 60 Health Info

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