Last Updated on 1 January 2021 by Ray Plumlee
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.