Hypertension is one of the most common chronic diseases in the elderly. According to statistics from the World Health Organization (WHO), the rate of people aged 60 and over with high blood pressure accounts for more than 60% in many countries. High blood pressure not only affects the quality of life but is also a leading risk factor leading to serious complications such as stroke, myocardial infarction, heart failure and kidney failure. In the context of a rapidly aging population, preventing high blood pressure through a reasonable diet becomes especially important.
Why is diet important for the elderly?
As age increases, organs in the body begin to age: blood vessels gradually lose elasticity, kidney function declines, and metabolism slows down. These physiological changes make the elderly more susceptible to high blood pressure than young people. An unreasonable diet (too much salt, saturated fat, simple sugar) can accelerate this process.
On the contrary, a healthy, complete and balanced diet will help control weight, improve cardiovascular function, reduce inflammation, stabilize blood pressure and slow down the aging process of blood vessels.
1. Limiting salt is the top principle
Salt (sodium) is a nutritional factor closely related to blood pressure. Eating too much salt increases blood volume, increases pressure on the blood vessel walls and causes high blood pressure. According to WHO recommendations, adults should not consume more than 5 grams of salt per day (equivalent to 1 small teaspoon).
Elderly people should take the following measures to reduce salt intake:
- Limit the use of fish sauce, soy sauce, seasoning powder in cooking.
- Avoid eating processed foods such as instant noodles, canned foods, pickles, sausages, Chinese sausages.
- Do not place salt shakers or dipping sauces on the dining table.
- Read food labels to choose products with low sodium content.
2. Supplement foods rich in potassium
Potassium is a mineral that has the effect of dilating blood vessels, antagonizing the effects of sodium, thereby helping to lower blood pressure. Studies show that a diet rich in potassium can help reduce systolic blood pressure by 4–6 mmHg.
Food sources rich in potassium include:
- Fruits: bananas, oranges, papaya, watermelon.
- Green vegetables: spinach, amaranth, pumpkin, sweet potatoes.
- Beans: soybeans, green beans, lentils.
- Whole grains: brown rice, oats, whole grains.
However, for the elderly with kidney failure, caution should be exercised when supplementing potassium, and it is advisable to consult a doctor or nutritionist.
3. Reduce saturated fat and increase good fat
A diet high in saturated fat (fat from fatty meat, animal organs, fried foods) increases blood cholesterol and promotes atherosclerosis, which is a factor contributing to high blood pressure.
The elderly should:
- Limit the use of animal fat, replace it with vegetable oils such as olive oil, sesame oil, soybean oil.
- Eat fish (especially sea fish) at least 2-3 times/week to supplement omega-3, a fat that is good for the heart.
- Avoid deep-fried foods, fast food, industrial candy.
4. Increase green vegetables and fresh fruits
Vegetables and fruits not only provide vitamins and minerals but also contain many antioxidants and soluble fiber, which help reduce blood cholesterol, stabilize blood sugar and blood pressure.
The elderly should eat at least:
- 300g of vegetables per day (about 3 bowls of cooked vegetables).
- 200g fresh fruit (about 2–3 small oranges or 1 banana).
Note to choose less sweet fruits such as apples, grapefruit, dragon fruit instead of ripe mango, jackfruit, longan, especially for people at risk of diabetes.
5. Limit sugar and refined foods
Sugar and refined foods (white bread, white rice, carbonated soft drinks) rapidly increase blood sugar and insulin, contributing to metabolic disorders and high blood pressure.
Elderly people should:
- Use whole grains instead of refined.
- Limit candy, milk tea, soft drinks.
- Can use natural sugar substitutes such as stevia, erythritol in reasonable amounts.
6. Control weight through diet
Overweight and obesity are clear risk factors for high blood pressure. Therefore, a reasonable diet needs to go hand in hand with energy control.
Specifically:
- Eat enough (no excess) daily calorie needs.
- Prioritize simple cooked foods: boiled, steamed, limit stir-frying.
- Eat slowly, chew thoroughly to increase the feeling of fullness and control portion sizes.
7. Limit alcohol and caffeine
Alcohol can increase blood pressure, cause heart rhythm disturbances and affect the liver and kidneys (organs involved in regulating blood pressure). Strong coffee and tea containing caffeine can also temporarily increase blood pressure.
Elderly people should:
- Limit or completely avoid alcohol.
- Do not drink coffee in the evening.
- Prioritize weak tea or warm water.
8. Drink enough water and eat on time
Drinking enough water (1.5–2 liters/day depending on your physical condition) helps regulate blood pressure and supports the kidneys to excrete better. Eating on time and not skipping meals (especially breakfast) helps maintain stable blood sugar, blood pressure and energy.
A reasonable diet is not only a preventive measure but also the foundation for treating high blood pressure in the elderly. Reducing salt intake, increasing green vegetables, controlling fat and sugar, drinking enough water, and limiting alcohol are basic principles but bring long-term and sustainable effects. Combined with a healthy lifestyle and gentle exercise, the elderly can completely control blood pressure well, live healthy, independent and happy in old age.
