Skip the Diet Fads: Tried and True Dietary Rules for Reducing Hypertension



Posted on

Feb 23, 2023


Minnesota - Twin Cities Metro Area

Share This

Skip the Diet Fads: Tried and True Dietary Rules for Reducing Hypertension

A healthy diet is key when looking for ways to fight off hypertension. The latest fad diets may promise fast results, but they often don't provide the long-term and sustainable changes needed to reduce the risk of hypertension.  In this blog post, we will discuss what hypertension is, its potential causes, and suggested dietary rules for reducing your risk.  

What is Hypertension? 

Hypertension is a condition in which a person's blood pressure readings are consistently higher than average. This significantly increases the risk of stroke, heart attack, and other diseases of the cardiovascular system. High blood pressure can also lead to kidney failure, vision loss, or cognitive impairments.  The exact causes of hypertension vary greatly, but typically it can be linked to genetics, age, lifestyle, and diet. It is important to note that some factors are beyond our control. However, there are many actions we can take to reduce the risk of developing hypertension. 

Reducing the Risk of Hypertension Through Diet

When it comes to reducing the risk of hypertension, developing healthy dietary habits is key. Here are some of the recommended rules for creating a balanced diet that can help reduce a senior's risk: 

Increase Fruits and Vegetables

Increasing the number of fresh fruits and vegetables seniors eat will help increase beneficial antioxidants. This also helps in cutting out unhealthy fats and sugars.

Reduce Salt

Consuming too much salt can significantly raise blood pressure levels, so reducing salt intake is essential in managing hypertension risk. 

Reduce Processed Foods

Eating processed foods regularly has been linked to an increased risk of hypertension. This is due to their high fat, sodium, and added sugar content, as well as the lack of vitamins, minerals, or fiber they offer compared to natural foods. 

Increase Whole Grains

Eating whole grains like brown rice instead of white or refined grains helps provide healthier sources of carbohydrate energy without spiking blood pressure levels due to their low glycemic index rating, which keeps insulin levels steady over time. 

Increase Healthy Fats

Opting for monounsaturated fatty acids, such as those found in avocados or nuts, rather than trans fats from commercially prepared items assists with lowering cholesterol and maintaining stable blood pressure readings. 

Reduce Sugar and Refined Carbohydrates

Excessive consumption of sweets, sugary drinks, and refined carbohydrates has been linked to higher blood pressure readings. If seniors need something sweet, they can try fruits or sorbets. Strawberries drizzled in a low-fat dark chocolate sauce is a good option, too!

Need Help Developing Healthy and Balanced Meals?

If you are a senior looking to reduce your risk of developing hypertension, it is essential to opt for healthy and balanced meal plans. If you are struggling to create healthy and balanced meals at home, Senior Helpers of South Minneapolis can help.

Working with an experienced senior care provider can assist you in creating a diet that fits your needs and lifestyle while helping you maintain optimal health and well-being. Contact us today to learn more about our in-home care services. We offer free in-home consultations in Minneapolis, Saint Paul, Minnetonka, and Hennepin County, MN, so you can learn more about what we can do for you!  Call us at 612-470-2600 for more information or visit our website at:

Other Articles You May Like

Ken Faces Two Fears with a Flight to the Ocean

We all have fears in our lives, and at certain times, most of us would admit that theyve held us back from doing something we wanted.But, when it comes to fear, theres also a silver lining: the feeling of overcoming it and moving forward. And from that day forward, that personal victorythat sense of accomplishment is something we can turn to whenever we need some extra courage.Ken, age 70, is no stranger to adversity and fear. And in this season of his life, hes been reflecting on his fears and is no longer content letting them hold him back.One fear has been with him since he was young. Kens family lived close to an airport while he was growing up. Standing in his backyard, he would look up and marvel at the airplanes coming and going all day long. He wondered what it would be like to be inside one of these planes, looking out the window and floating through the clouds. But paired with his curiosity, a sense of fear was also growing inside him.This fear of heights and flying has followed Ken into adulthood. Adulthood came early for Ken, as hes been working hard to provide for himself and his family for as long as he can remember. In fact, Ken was already working at age 12.Ken had a job in a state park close to his home. One day, while Ken was helping remove debris in the park, a falling tree knocked him into the water. Ken was stuck, and he remained submerged until he was rescued.It was a terrifying moment that has stayed with him since that day, resulting in a deep fear of water.Its true that Ken has faced many obstacles and heartbreak throughout his life. But hes never allowed that to stop him from working hard, especially when it comes to providing for others. Ken is proud to have raised a family, including adopting two children with his wife, Elizabeth. He shared that this has made him the proudest and happiest hes ever been.Those who know Ken well would tell you hes the kind of person who shows he cares through his actions. Like how he mowed his mothers lawn for over a decade, caring for her until she passed away three years ago.Ken was everyones favorite BINGO caller at his local church and would help them with maintenance and by fixing things whenever he could. The same goes for any neighbor or friendall they had to do was ask, and Ken would be there.Kens dedication and generosity have kept him continually working, and not having many opportunities to do something meaningful for himself. But, recently, Ken has expressed the urge to conquer his fears.When Wish of a Lifetime heard Kens story, we were honored at the chance to help him take some time for himselfand to face his fears in the process by flying on a commercial flight for the first time.When asked what this experience would mean to him, Ken said, Id be happyId get to do something I never did and face my fear of going high.But thats not the only fear Ken would face during his wish of a lifetime!Every flight must have a destination, and Kens was the ocean. Ken was thrilled to share this special trip with his wife Elizabeth. Together, they flew from Pennsylvania all the way to Florida, landing in Tampa.Kens first time on an airplane was positive, and he said the flight felt like riding in a Cadillacit was so smooth.After they arrived at sunny Clearwater Beach, they could see the glittering, white sand welcoming them. Hand in hand, Ken and Elizabeth walked across the beach, taking in all the sights and smells of the ocean.I think he was amazed, Elizabeth said, describing the moment when Ken saw the ocean for the first time in his life. With deep emotion breaking up her voice, she expressed how much the experience meant to them both.Thank you guys very much, I dont know how to express the thank you, I really enjoyed it, she said.As he stood with the tide tickling his feet, Ken felt the warmth of the sunshine on his back, but also the glow of pride from within him.I feel this would make me fulfilled that I overcame two lifelong fears, he said.Reflecting on his wish, Ken said he hoped his story could help others to do the same, at any age. And, to keep hope alive, even through challenging times:Keep your nose to the grindstone, he said. Someday, something good will happen.

How Elderly Care Makes Daily Living Comfortable

Seniors who might need assistance with their activities of daily living (ADLs) are benefited greatly by staying at assisted living facilities or having trusted caregivers. ADLs cover the essential tasks necessary for maintaining a comfortable and healthy daily life. These include the following:BathingBathing helps in maintaining personal hygiene and also improves ones sense of well-being in general. Seniors who may have mobility issues or require assistance due to medical conditions can benefit significantly from the support offered by our senior care in Minnesota. With our assistance, they will feel fresh every day and prevent infections or skin problems.DressingAnother daily activity that seniors frequently require assistance with is dressing. People with physical difficulties or cognitive problems benefit from having trusted caregivers. With this help, seniors may express their unique personalities via their wardrobe choices while preserving their sense of self-worth and sense of fashion.EatingMaintaining proper nutrition is essential for the health and well-being of seniors. Some elderly may require assistance with eating due to difficulties with swallowing or using utensils. At our assisted living facility in Burnsville, Minnesota, we ensure that residents receive balanced and nutritious meals.These elderly care services can be provided at the seniors home or in assisted living facilities. The aim should be providing comfort and support for seniors. At our home care, we make sure that the assistance we provide addresses the needs of our residents.At Cardenas Friendship Homes, we assist our residents with their activities of daily living while still encouraging their independence. Our residents enjoy happy lives in a secure and comfortable setting with our waivered care services.  Call us today at 612-616-7105

Benefits of Customized Living in Elderly Care Homes

Customized living in elderly care homes offers a personalized approach to senior care, tailoring services to meet the unique needs and preferences of each resident. As a provider of senior care in Minnesota, we have enlisted the benefits of embracing customized living in these compassionate environments:Tailored Care PlansCustomized living allows for individualized care plans that take into account the specific health, mobility, and cognitive needs of each resident. This personalized approach ensures that seniors receive the right level of assistance and support, promoting their overall well-being.Enhanced Quality of LifeBy tailoring services to residents preferences, elderly care homes create an environment that feels like home. Whether its choosing, daily activities, meal preferences, or the level of social engagement, customized living empowers seniors to maintain a sense of independence, fostering a higher quality of life.Flexibility and AdaptabilityAs the needs of seniors evolve, so too can their care plans. Customized living, including waivered care services, allows flexibility in adjusting services and support levels. This adaptability ensures that residents receive the appropriate care as their health conditions or preferences change over time.Holistic WellnessBeyond addressing physical health, customized living considers the holistic wellness of residents, including their emotional, social, and mental well-being. By crafting leisure activities, social interactions, and wellness programs to individual preferences, elderly care homes contribute to a more comprehensive and fulfilling lifestyle for seniors.If you are seeking an assisted living facility in Burnsville, Minnesota, that offers customized living, Cardenas Friendship Homes is here for you! Contact us to learn more about the services we offer!  Call us today at 612-616-7105.