Amazing Ways Seniors Can Naturally Lower Blood Pressure

High blood pressure is a very harmful health condition in seniors. If left undiagnosed and uncontrolled, it can lead to heart disease and even stroke. According to Home Care Ashburn experts, there are a number of ways to lower blood pressure naturally without taking medication causing harmful side effects. Family caregivers should encourage their elderly loved ones to include the below-mentioned healthy habits in their lifestyle for healthy golden years.

1. Regular Waking and Exercise

Exercise mainly contributes to lowering high blood pressure as it strengthens the heart and pumps blood more efficiently to lower the pressure in the arteries. Seniors should take 120 minutes of moderate exercise, like walking, or 75 minutes of vigorous exercise, like running, each week to lower blood pressure and improve health.

Seniors can also take 30 minutes each day to exercise to lower blood pressure and gradually increase the time for further results.

2. Eating Potassium Rich Foods

Potassium is an essential mineral that helps the body get rid of sodium to ease pressure in the blood vessels. To balance potassium and sodium levels in the diet, seniors should eat fresh, whole foods and fewer processed foods. Potassium-rich foods include;

• Vegetables; leafy greens, potatoes, sweet potatoes, and tomatoes
• Fruits; melons, avocados, bananas, apricots, and oranges
• Dairy; yoghurt and milk
• Beans
• Nuts and seeds

3. Managing Stress and Anxiety

Stress and anxiety are the major contributors to high blood pressure. If your loved one is stressed and angry, he or she may feel their heart rate getting up, which increases blood pressure. Home Care Ashburn experts suggest some evidence-based tips to manage and reduce stress, including listening to soothing music, taking a warm bath, socializing, watching comedy shows, hugging a loved one, meditation etc.

4. Eating Dark Chocolate

Some elderly people make the mistake of eating a lot of chocolate in the misguided belief that it will lower their blood pressure. However, research has shown that eating even a tiny amount of chocolate can help lower blood pressure. Flavonoids are known to increase blood circulation in the vessels, and dark chocolate and cocoa powder are excellent sources of these flavonoids. Numerous studies have demonstrated that flavonoids have beneficial effects on heart health, including a reduction in blood pressure.

Seniors should use non-alkalized cocoa powder with no added sugars for the strongest effects.

5. Eating berries

Berries not only have a flavour similar to that of juicy fruit but are also loaded with polyphenols, a type of plant compound that is beneficial to the heart's health. Consuming berries can significantly lower blood pressure and help maintain it, all while boosting the heart's health overall.

6. Don't Smoke

Smoking increases the likelihood of developing high blood pressure, cardiovascular disease, and stroke. Smoking should be avoided as much as possible in senior years. To reduce your risk of cardiovascular disease and stroke, quitting smoking is a great place to start. Smoking cessation options, including nicotine replacement treatment and counselling, should be discussed with a senior's healthcare provider.

7. Reduce Alcohol Consumption

Consuming excessive amounts of alcohol might lead to an increase in blood pressure. Women in their senior years should consume no more than one drink per day, while males in their senior years should consume no more than two drinks per day. A glass of wine of 5 ounces, a beer of 12 ounces, or an ounce and a half of liquor are all considered one drink.

8. Use Medications As Directed

Hypertensive seniors may need to take medication to get their blood pressure under control. It is necessary to take drugs exactly as directed by your doctor or other healthcare provider. Never stop taking your prescription without discussing it with your primary care physician, especially if you are a senior. In addition, elderly patients should talk to their healthcare professionals about any potential adverse effects that they may experience.

Conclusion

A diet mainly impacts seniors' health and well-being as well as other healthy lifestyle habits. Families must help and encourage their loved ones to follow heart-healthy habits to achieve longevity. You can also consider reaching out to a reputable Ashburn Home Care solution provider to allow your loved one to stay healthy and age in place with family and cherished memories.