Long Beach Senior Home Care Blog

Lowering Blood Pressure with Healthy Foods

By Stacy Sanchez

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Did you know that 75 million Americans live with high blood pressure?

With more than 75 million Americans having been diagnosed with high blood pressure, it has become one of the most common health issues among adults. This number is a bit staggering because it means that 1 out of every 3 adults has this condition, also known as the silent killer.

Blood pressure is simply the force of blood circulating against artery walls of your heart. Typically, it can fluctuate during the day, but when it stays at higher levels without coming back down, this is known as high blood pressure, and it can cause significant risk for heart disease and stroke.

High Blood Pressure Symptoms Can Be Tough to Diagnose
High blood pressure is known to many as “the silent killer” because it’s often too late before the problem is diagnosed. The easy solution to avoiding this is to always be aware of your blood pressure level by checking it often. Today, it’s easier than ever to keep an eye on it. You can check it at any pharmacy, doctor’s office, and even at home with a blood pressure monitor that’s easily purchased for home use.

Lifestyle choices also are important! Regular exercise, a proper diet that is low in fat and sodium, not smoking and limiting your alcohol intake are all ways to help prevent high blood pressure. You should make sure that your diet consists of lots of the good stuff—vegetables, fruits, whole grains and dairy products that are low in fat. Here are a few other nutritious products that can help you bring that pressure down!

Flaxseed
Some of the most impressive results with patients who have blood pressure come from those who added flaxseed to bagels, cereal, muffins, etc. It has a profound effect on blood pressure! So much so, that it has the single most significant result in lowering blood pressure of any study done on any dietary substance thus far. Be sure to add it to your morning smoothies!

Dark berries, such as blueberries and raspberries
Studies show that just one cup of fresh blueberries can reduce diastolic and systolic blood pressure among women. What an easy and delicious way to get healthy!

Beans
Loaded with fiber and essential minerals, beans are far healthier than you might think! They have no cholesterol, very little fat and are a very tasty way to get that blood pressure down. The good part is, it doesn’t matter which kind of bean you use—every type of bean is an excellent source of nutrients that help your blood pressure stay low. Just watch portions, as they can cause gas or indigestion if eaten in large quantities. Drinking lots of water will help this.

Yogurt
Enjoying low-fat yogurt is a wonderful way for women to lower their blood pressure. Research shows that at least 5 servings a week can have a fantastic impact on heart health. Have some yogurt for breakfast or even a snack each day!

Dark Chocolate
We all know that dark chocolate is the variety of chocolate that’s actually good for us, but did you know that your blood pressure can be reduced by eating it? It’s true! Participants in many studies have proven that blood pressure is reduced by eating dark chocolate on a regular basis.

The bottom line is, while all of these foods help you lower your blood pressure, there are many other factors that can cause your blood pressure to rise. It’s important that you have regular physicals with your doctor and check your blood pressure often. Here’s to a happy, healthy and long life!

For more information and tips on lowering blood pressure, contact us today!

Home Helpers of Long Beach is a locally-owned, trusted home health care agency and offers quality, compassionate senior in-home care services including home care assistance, personal care, companion care, respite care, Alzheimer's & dementia care as well as homemaker services in Long Beach, and East Long Beach.