High blood pressure, also known as hypertension, is a common health issue among older adults.
It increases the risk of serious problems like heart disease, strokes, and kidney failure. While medications can help manage blood pressure, diet plays a very important role in keeping it at a healthy level.
Some foods can actually make blood pressure worse, so it’s important for seniors to know which ones to avoid.
One of the main causes of high blood pressure is eating too much salt. The body does need a small amount of salt, but too much makes it hold on to water. This extra water raises the pressure inside the blood vessels.
The American Heart Association recommends that people with high blood pressure keep their daily sodium intake under 1,500 milligrams. That’s less than one teaspoon of salt a day. However, many people eat much more than that—often without realizing it.
Most of the salt in our diets doesn’t come from the salt shaker. It’s hidden in processed foods like canned soups, frozen meals, snack foods such as chips and pretzels, and even foods that don’t taste salty, like bread and cheese. Fast food and restaurant meals are also loaded with salt, often much more than homemade meals.
Sugar is another ingredient that can cause trouble. Eating too much added sugar can lead to weight gain and raise blood pressure. A study in JAMA Internal Medicine showed that people who ate too much sugar were more likely to die from heart disease, and one reason is the impact on blood pressure.
Drinks like soft drinks, sweetened coffee or tea, and foods like pastries and candy are full of added sugars. Even “healthy” options like flavored yogurts, granola bars, and cereals can have more sugar than expected. Reading food labels and choosing fresh, whole foods is a great way to avoid hidden sugars.
Fats also affect blood pressure. Saturated fats, which are found in foods like fatty meats, butter, full-fat dairy, and fried foods, can raise cholesterol and increase the risk of high blood pressure.
Trans fats, found in margarine, packaged snacks, and some fast foods, are even more harmful. They can damage blood vessels and cause inflammation. Instead of these fats, it’s better to eat healthy fats found in olive oil, nuts, seeds, and avocados.
Processed meats like bacon, ham, sausage, and deli meats are another group to avoid. A Harvard study found that regularly eating these meats is linked to higher blood pressure and heart disease.
These products contain a lot of salt and preservatives that harm the blood vessels. A healthier choice is to eat lean meats like chicken or turkey, fish, or plant-based proteins like beans and lentils.
Alcohol is also something to watch. While a small amount may be okay, drinking too much can increase blood pressure. The American Heart Association advises that women have no more than one drink a day, and men no more than two.
Making smart food choices can make a big difference in blood pressure and overall health. By avoiding salty, sugary, fatty, and processed foods—and keeping alcohol in moderation—older adults can better manage their blood pressure and protect their hearts.
If you care about blood pressure, please read studies about This alcohol treatment could help treat high blood pressure and How blood pressure changes with age.
For more about blood pressure, please read studies about Intensive blood pressure treatment for older adults may harm heart and kidneys and What you should know about high blood pressure medications.
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