High blood pressure in older age is an important issue that can cause significant discomfort if not properly understood or treated.
What is blood pressure?
Irregular heartbeat, blood in urine, pressure in the chest, neck, or ears, and even experiencing certain symptoms despite them being unrelated can be signs associated with high blood pressure.
Our heartbeat circulates blood and supplies the required energy and oxygen to the body. During this circulation, pressure is exerted on the walls of the blood vessels, and this pressure, whether low or high, is referred to as blood pressure.
The only way to know is by consulting a doctor. When measuring blood pressure, it is written as two numbers, for example, 120/80 mmHg, with the top number being systolic and the bottom number being diastolic. This is considered normal blood pressure.
What is high blood pressure?
If our diastolic pressure is 90 or higher, or the systolic pressure is 140 or higher, and this condition persists for several days, it may indicate high blood pressure. Even if only one of the numbers is higher, it can still indicate high blood pressure. High blood pressure may not make us feel sick, but it is dangerous. If left uncontrolled, it can damage the heart, blood vessels, and other organs, leading to serious health problems.
Diet for high blood pressure
In reality, our diet becomes our enemy because we often consume foods that are harmful to our health due to carelessness. For example, we are advised to reduce the amount of salt in our diet. Generally, patients with high blood pressure tend to develop a preference for salty foods and raw salt. If you want to control high blood pressure, you should almost eliminate salt from your diet. Here are some foods that can help reduce salt intake:
- Beetroot A new study published in the Hyper Tension Journal by nutrition experts suggests that drinking beetroot juice can help lower blood pressure. Health experts recommend including vegetables in our diet that are rich in nitrates to improve heart health. Beetroot not only provides beneficial nutrients for brain function but also supplies the brain with more oxygen. It is beneficial to consume beetroot in the form of salads or juice.
- Tomato Tomatoes contain lycopene, which has been found to be helpful in reducing blood pressure. Including raw tomatoes in daily meals can significantly lower bad cholesterol levels.
- Egg Whites Starting your day with a nutritious breakfast is essential, and including egg whites holds significant importance in your lifestyle. Our body requires protein in the morning. Recent research suggests that consuming egg whites does not have adverse effects on cholesterol levels, and at least one egg white can be consumed.
- Watermelon Eating a small portion of watermelon on an empty stomach every day during the summer can be beneficial. Watermelon helps control blood circulation and maintains normal blood pressure.
- Raisins Dried fruits can be consumed throughout the year, and even in small quantities, they can help maintain good health. Consuming a few raisins can help control high blood pressure. Eating a few raisins in the summer has a positive impact on health.
- Leafy Greens Whether it’s chicken or beef, both can have a negative impact on high blood pressure. If you desire, reduce the quantity and make sure that half of your plate is filled with vegetables during every meal. Green leafy vegetables are an excellent source of minerals, especially magnesium and iron, which are essential components of these vegetables. It is even better to prepare these vegetables with ginger and garlic.
- Morning Walk
- In addition to these recommendations, taking deep breaths for 10 to 15 minutes in fresh air every day helps normalize blood pressure. However, note that you should take approximately six breaths per minute. Taking shallow breaths causes sodium retention in the body, while deep and slow breaths provide more oxygen. Furthermore, set aside time for exercise and keep monitoring your blood pressure.
