Each year millions of people are affected with high blood pressure. This ailment mainly affects the senior population. Due to the other health risk associated with high blood pressure, many seniors are taking steps at home to lower their blood pressure and achieve a healthy lifestyle.

We remind all seniors that they should consult their doctor before making any  drastic changes to their diet and exercise. The following tips however are a good starting place for anyone looking to naturally lower their blood pressure.

1. Reduce sodium intake. Daily intake for seniors or anyone over 50 should be less than 2,300 mg per day. Take the saltshaker off the table and try to eat foods that are low in sodium.

2. Change cooking habits and do not use salt. There are other ways to get great flavor when cooking. Use herbs and spices and avoid using bullion and prepared sauces. They contain high amounts of sodium. When dining out, ask for food to be prepared without salt or request a low sodium menu.

3. Check the medications you are currently taking. Many of them do contain sodium. Talk to your doctor about adding an aspirin to your daily regime. This can reduce chances of stroke and heart attack.

4. Reduce stress, add some exercise and quit smoking. All of these will lower your blood pressure. Losing a few pounds will also be beneficial.

5. If you can, monitor your blood pressure at home. If these changes do not work, you may have to ask for a prescription medication. Doctors will also suggest increasing your potassium intake.

Source: hearthealthyonline.com

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On top of everything a senior can do towards staying healthy, being aware of your heart health may be one of the most important aspects to remaining healthy. Seniors looking to decrease their chances of heart disease can stick to these dietary heart healthy guidelines.

• Saturated Fats—To follow the Heart Healthy Diet, only 8% to 10% of a senior’s total daily calories should come from saturated fats. This percentage is based upon the percentage of calories you actually eat. In other words, the amount will vary depending on how many calories you consume.

• Fats—A senior’s total daily calories from fat should be 30% or less. Once again, this percentage is based on the percentage of calories you eat.

• Dietary Cholesterol—Seniors should keep their daily dietary cholesterol intake under 300 milligrams if they want to stick with the heart healthy diet.

• Sodium—Sodium consumption should be limited to 2400 milligrams a day.

• Eating Habits —Seniors should not deprive themselves of calories or over eat. It is important to always eat enough calories towards maintaining or achieving a healthy weight. Also, a healthy calorie intake should help reduce blood cholesterol levels.

Source: nhlbisupport.com

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We understand that it can be difficult for seniors to maintain a well-balanced nutritional plan for a number of reasons; difficulty getting to the grocery store, challenges with cooking, and now the poor economy makes financial considerations all the more relevant.

Instead of spending money on expensive yet often convenient junk foods, they should choose fresh fruits and vegetables; or for a more economical option, can opt to select the canned or frozen variety which contains the same number of essential vitamins or nutrients. Frozen lean meats purchased in bulk packages can also offer a less expensive alternative for seniors in Phoenix to get fresh meats from a butcher; or seniors can buy fresh products that are nearing the end of their lifecycle available at a discount, which can be cooked and frozen.

For those who experience significant challenges with finances; senior nutrition programs, like Meals on Wheels are available in almost every local community which operate by donation and deliver directly to senior’s homes daily or serve meals in established public locations. These programs are made possible with the help of organizations like MedAssets, which improves healthcare providers’ margin and cash flow through revenue cycle and supply chain initiatives. By their partnership with senior nutrition programs, these businesses can expand their operations and lower costs; allowing them to reach more seniors in need of healthy, low cost meals.

In order to learn more about community resources relating to healthy eating and senior nutrition programs, we recommend that you contact your local Area Agency on Aging or Eldercare Locator.

Sources: http://www.poststat.net/pwp008/pub.49/issue.366/article.598/
http://findarticles.com/p/articles/mi_m0EIN/is_/ai_n11838042