High blood pressure, also called hypertension, is a common health problem in older adults. It happens when the pressure of blood against the walls of your arteries stays too high.
This can make the heart work harder and may damage blood vessels over time. If not managed, it can raise the risk of serious issues like heart attacks, strokes, and kidney problems.
While many people take medicine to help lower high blood pressure, what you eat also plays a big role. Some foods can make high blood pressure worse, so it’s important to know which ones to avoid.
One of the biggest causes of high blood pressure is eating too much salt. Salt contains sodium, and too much sodium makes your body hold on to extra water. This increases the amount of blood in your system and puts more pressure on your arteries.
The World Health Organization says people should eat less than 2,300 milligrams of sodium each day. That’s about one teaspoon of salt. But most people eat more than this, mostly because of processed foods.
Foods like canned soup, frozen meals, chips, and deli meats are often full of salt. Even items that don’t taste salty, such as bread and cereal, can still have a lot of sodium. It’s a good idea to check food labels and choose options with less salt.
Sugar is another problem, especially for seniors. Eating too much sugar doesn’t raise blood pressure directly, but it can cause weight gain. Extra weight makes it harder to keep blood pressure under control.
Sugary drinks like soda, sweet tea, and energy drinks are especially bad. People who eat a lot of added sugar are more likely to get high blood pressure and other heart problems. Drinking water or unsweetened drinks instead is a simple way to help.
Fried and fatty foods can also raise blood pressure. These foods often contain unhealthy fats, like trans fats and saturated fats, which can raise cholesterol and clog arteries.
When arteries are stiff or blocked, the heart has to work harder, causing blood pressure to go up. Foods like fried chicken, french fries, and pastries are common examples. Instead, try healthy fats found in nuts, seeds, avocados, and fish.
Processed meats, such as bacon, sausage, hot dogs, and salami, are also bad for blood pressure. They contain a lot of sodium and also preservatives like nitrates, which are linked to higher blood pressure.
A study published in the journal Hypertension showed that people who ate more processed meat had higher blood pressure. Choosing fresh proteins like chicken, turkey, tofu, or beans is a better option.
Drinking too much alcohol can also increase blood pressure. A small amount—like one drink a day for women or two for men—may be okay, but more than that can be harmful. Alcohol can also affect how blood pressure medicine works. Seniors should talk to their doctor to find out how much is safe for them.
In short, to help control high blood pressure, it’s best to avoid foods that are high in salt, sugar, bad fats, and preservatives. Also, keep alcohol intake low. Eating more fresh fruits, vegetables, whole grains, and lean proteins can help protect your heart and improve your health. Even small changes to your diet can make a big difference over time.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more information about blood pressure, please see recent studies about How to eat your way to healthy blood pressure and results showing that Modified traditional Chinese cuisine can lower blood pressure.
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