Recently, studies have shown that blood pressure levels of 130/80 and above are indicative of hypertension. Hypertension is prevalent among people more advanced in age. It is important for your loved ones to change their lifestyles when needed to ensure they control blood pressure for the long term. Here are six ways your loved ones can control blood pressure so they can enjoy their golden years.
Lower Salt Intake
The recommended intake of salt for the regular person is less than 2,000 milligrams. This is equivalent to one teaspoon of salt. By adding unnecessary salt, which contains high amounts of sodium, is detrimental to one’s health. Other than reducing the amount of salt added when cooking, your loved ones can also reduce the intake of processed food to control blood pressure. A high salt intake usually leads to water retention for your loved ones, which can be uncomfortable. When this is aggravated, extra water trapped between cells will cause a spike in blood pressure, leading to hypertension. Should your loved ones desire a flavorful meal, use herbs and spices instead as some of them may have nutrients to lower blood pressure.
Pick Up the DASH Diet
One of the ways your loved ones can control blood pressure is to pick up the DASH diet. This diet involves lean meats, whole grains, vegetables, and fruits. For starters, meat should only constitute 25 to 33% of the meal while fruits, vegetables, and whole grains consist of the remainder diet. With the DASH diet, your loved ones can control blood pressure by reducing systolic blood pressure. Nutrition plays a huge role for your loved ones to control blood pressure, but it does require some trade-offs.
Live an Active Lifestyle
To control blood pressure, your loved ones are encouraged to live an active life through regular exercise. Exercise is known to reduce blood pressure and strengthen the heart. One way this can be achieved is to synergize strength and aerobic exercises together. A good rule of thumb is to achieve approximately 90 to 150 minutes of exercise weekly. Exercises do not need to be strenuous. It can involve a daily walking regime or yoga classes. The key is to avoid a sedentary life and do something! An active lifestyle leads to a healthy weight too, which ultimately helps your loved ones control blood pressure.
Get Rid of the Cigarettes
Smoking is known for its harmful effects, and it hinders your loved ones’ ability to control blood pressure. This is because cigarettes contain nicotine, which raises blood pressure by constricting blood vessels. By quitting immediately, you can see the benefits quickly. If that’s too difficult, nicotine gum and patches are a good alternative.
Alcohol is known to increase blood pressure considerably. As a rule of thumb, women should limit their alcohol intake to one drink per day while men should reduce their alcohol intake to two glasses of drinks a day. Drinking and smoking are doubly detrimental to your health and should be avoided if possible.
At Regency Pointe, we have our senior assisted living option to help you or your loved ones to monitor your health. Contact us to find out more!