As we age, our body’s functions decline, especially the cardiovascular and circulatory systems. One of the most common and dangerous health problems in the elderly is high blood pressure, the leading cause of stroke, heart failure, myocardial infarction and other dangerous complications. In addition to taking medication and regular check-ups, a healthy diet plays an extremely important role in controlling blood pressure. Among the food groups that support heart health, nutritious nuts stand out as an ideal choice, especially for the elderly.
Nuts not only contain a lot of good fats, vegetable protein, fiber, but are also rich in magnesium, potassium and antioxidants, all of which contribute to maintaining stable blood pressure and supporting overall health for the elderly.
Kind of nuts should the elderly eat to maintain healthy blood pressure?
Here are some practical and scientific suggestions:
1. Almonds
Almonds are a nutrient-rich nut that is especially good for the elderly. Almonds are rich in magnesium, a mineral that plays an important role in dilating blood vessels and controlling blood pressure. In addition, the monounsaturated fats in almonds help reduce bad cholesterol (LDL) and support effective cardiovascular function.
A handful of almonds a day (about 28 grams) can provide nearly 20% of the necessary magnesium, along with protein and fiber to help control weight, an important factor for the elderly with high blood pressure or diabetes. Almonds can be eaten raw, lightly roasted without salt, or ground into almond milk.
2. Walnuts
Walnuts are rich in omega-3, a fatty acid that can reduce inflammation, support smooth blood vessel function and help lower blood pressure naturally. In addition, walnuts also contain powerful antioxidants, which help protect blood vessels and slow down cell aging, which is especially necessary for the elderly. The elderly can add walnuts to their morning porridge, salads, or eat them directly as a snack.
3. Pumpkin seeds
Pumpkin seeds are a great choice for the elderly who want to control their blood pressure naturally. These seeds are rich in magnesium, zinc, iron, and antioxidants. Magnesium helps relax blood vessels, regulate heart rate, and maintain stable blood pressure. The zinc in pumpkin seeds also helps boost immunity, which is essential for the elderly.
Elderly people can eat lightly roasted unsalted pumpkin seeds as a snack or sprinkle them on salads, porridge, or soups. Seasoned, salted pumpkin seeds should be avoided because salt is a factor that contributes to high blood pressure.
4. Chia seeds
Chia seeds are small in size but contain omega-3, soluble fiber, magnesium and potassium, nutrients that help lower blood pressure, reduce cholesterol, stabilize blood sugar and support digestion. When soaked in water, chia seeds form a soft gel layer, easy to digest and suitable for the sensitive digestive system of the elderly.
Chia seeds can be added to drinks, milk, smoothies, or made into pudding for breakfast or snacks. One to two tablespoons of chia seeds per day is a safe and beneficial dose.
5. Flax seeds
Flax seeds are rich in omega-3, fiber and lignans, plant antioxidants that can protect blood vessels, reduce inflammation and support blood pressure. However, the elderly should use finely ground flax seeds instead of whole seeds to absorb maximum nutrients. Flax seeds can be mixed with cereals, added to cakes, porridge or smoothies. Maintaining 1–2 tablespoons per day is enough for nutritional needs.
6. Unsalted Sunflower Seeds
Sunflower seeds are a familiar snack for Vietnamese people, however, for the elderly with high blood pressure, they should only use the unsalted type. Sunflower seeds contain a lot of vitamin E, magnesium, selenium and unsaturated fat, which helps reduce inflammation, stabilize blood vessels and improve cardiovascular health.
A 28 gram serving of sunflower seeds can provide more than 200 mg of potassium and the necessary amount of vitamin E for a day. When using, choose the original type, without seasoning to avoid excess sodium intake.
7. Cashews
Cashews are a type of nut with a soft, easy-to-chew texture, very suitable for the elderly. Cashews contain magnesium, monounsaturated fat, iron and zinc, which help improve blood pressure, increase blood circulation and support brain activity.
The elderly should eat unsalted roasted cashews, avoid fried or sugared types. Cashews can be eaten directly, added to porridge or ground into nut milk.
Notes for the elderly when using nuts:
- Eat in moderation: Although good, nuts are high in calories. The elderly should only eat about 1 handful/day (28–30g) to avoid weight gain, affecting blood pressure.
- Avoid nuts with salt and sugar: Choose nuts that are not salted, sugared or seasoned. Sodium in salt is an agent that increases blood pressure quickly.
- Combine with a healthy diet: In addition to nuts, the elderly should eat lots of green vegetables, fresh fruits, whole grains, limit red meat and processed foods.
- Exercise gently: Daily exercise such as walking, yoga, and qigong also helps stabilize blood pressure.
- Drink enough water and get enough sleep: Dehydration or lack of sleep can both adversely affect blood pressure.
Choosing the right types of nutritious nuts such as almonds, walnuts, pumpkin seeds, chia seeds, flax seeds, cashews and unsalted sunflower seeds will help the elderly maintain stable blood pressure levels, improve cardiovascular health and improve quality of life. With a reasonable combination of nutrition, exercise and regular medical care, the elderly can completely live healthy and effectively prevent complications caused by high blood pressure.
