High blood pressure is a common problem among older adults. The cardiovascular problem is typically caused by lifestyle factors, including excess weight, high stress, poor diet, or lack of exercise. Fortunately, there are ways to reduce hypertension. Here are a few tips senior care providers and doctors want you to know. 

4 Tips to Lower Blood Pressure

1. Reduce Sodium Intake

The foods you eat have a significant impact on your overall wellness. Sodium is notorious for raising blood pressure, so try to consume no more than 2,300 milligrams per day. Read food labels and avoid processed foods, which often contain high amounts of sodium as a preservative.

2. Eat Heart-Healthy Foods

In addition to eating less sodium, eat more lean protein, whole grains, and fresh fruits and vegetables. Spinach and kale, for instance, are excellent sources of vitamin K, which can reduce the risk of calcification in the arteries and boost blood circulation. Eating a healthy diet can also help you maintain a healthy weight, which is another essential step to keeping blood pressure in check. Don’t drink alcohol excessively, as this can also raise blood pressure in addition to increasing your risk of other health concerns.

3. Lose Weight & Exercise

If you’re currently overweight, losing excess pounds can reduce your blood pressure. Sticking to a healthy diet is the key to losing weight and keeping it off. Talk to your doctor or a nutritionist to determine a diet that will work for you long-term. Remember, this is not a quick fix, but a lifestyle change. Exercising is also essential. Be active for at least 30 minutes a day to burn calories, lower your blood pressure, and improve heart health overall. Consider joining a class at your senior care community or taking walks with friends. 

4. Reduce Stress

Everyone experiences stress, but if you are overly stressed, it may contribute to your high blood pressure. You may also overeat as a result of chronic stress, which can lead to weight gain and, subsequently, higher blood pressure. Identify triggers and learn techniques to manage stress. Even something as simple as gardening or a morning meditation routine can reduce stress.

Abbington Assisted Living is proud to serve seniors throughout Columbus, Pickerington, Powell, Chillicothe, and Coshocton, Ohio. Abbington senior living communities are one-story buildings designed with comfort and security in mind, offering comprehensive senior care and assisted living services in a compassionate, comfortable, and cost-effective manner.  Please visit our website or call us directly to schedule a tour: Arlington/Columbus (614) 451-4575; Pickerington (614) 577-0822; Powell (614) 789-9868; Chillicothe (740) 773-4630; Coshocton (740) 623-4600.