Hypertension is one of the common diseases among the elderly. Due to natural aging, blood vessels become hardened and lose elasticity, making it more susceptible to high blood pressure. Therefore, it is important for the elderly to control their systolic pressure. Regular check-ups and timely monitoring of blood pressure are necessary. However, medication is only one aspect of treatment. Dietary habits in daily life are equally important. Let's take a look at some dietary considerations for elderly hypertension below.
1. Dietary Principles
(1) Control dietary fat intake
The energy from food fat should be controlled to around 25%, with a maximum of 30%. It is recommended to use vegetable oils such as olive oil, sunflower seed oil, peanut oil, soybean oil, and tea seed oil. Other foods should also consist of low saturated fat and low cholesterol options, such as vegetables, fruits, whole grains, fish, poultry, lean meat, and low-fat dairy products. Limit consumption of fatty meats and animal fats, as well as high-cholesterol foods like animal brains and fish roe.
(2) Control energy intake and weight
Obesity is one of the risk factors for hypertension. People with obesity over 25 kilograms above normal weight may have systolic pressure higher than that of normal individuals by 1.33 kilopascals (10 millimeters of mercury), and diastolic pressure higher by 0.93 kilopascals (7 millimeters of mercury). Therefore, controlling energy intake and maintaining an ideal weight are important measures for preventing and treating hypertension.
(3) Limit salt intake
For individuals with mild hypertension or a family history of hypertension, salt intake should be limited to less than 5 grams per day. Those with higher blood pressure or kidney failure should further restrict salt intake to 1-2 grams per day. Avoid or reduce consumption of salty preserved foods such as pickles, fermented bean curd, and pickled vegetables.
(4) Ensure sufficient calcium intake in the diet. According to research, a daily calcium intake of 800-1000 milligrams can prevent elevated blood pressure.
(5) Consume more foods rich in vitamin C, such as vegetables and fruits. Among elderly individuals with hypertension, those with higher levels of vitamin C in their blood tend to have lower blood pressure.
(6) Avoid overeating
Digestive function decreases with age, and overeating can lead to indigestion. Additionally, overeating can cause the diaphragm to move upwards, affecting the normal function and activity of the heart and lungs. Moreover, digestion requires a large amount of blood to be concentrated in the digestive tract, resulting in relatively reduced blood supply to the heart and brain, which can easily lead to stroke. It is recommended to eat until 80% full at each meal.
(7) Avoid excessive alcohol consumption
Excessive alcohol consumption can cause gastric mucosal atrophy in elderly individuals with hypertension, leading to inflammation, bleeding, and even liver cirrhosis. If drinking alcohol, it is recommended to choose red wine and limit daily consumption to no more than 50 grams.
2. Food Choices
(1) Recommended foods
Consume more vegetables, fruits, especially dark-colored vegetables. Increase the intake of seafood, such as kelp, seaweed, and fish.
(2) Avoid foods
Avoid high-calorie foods such as fried foods, candies, pastries, and sweet beverages. Limit intake of salt-preserved foods like pickled vegetables, fermented bean curd, and salted fish. Avoid fatty meats, animal fats, organ meats, fish roe, and other high-cholesterol foods.
