Green leafy vegetables such as spinach, kale, bok choy or amaranth are recommended to be supplemented regularly after age 50.
Potassium in green vegetables helps balance the effects of sodium in the body by increasing sodium excretion through urine, thereby contributing to lowering blood pressure. In addition, green vegetables also provide natural magnesium and nitrate, which can support vasodilation and improve blood vessel endothelial function.
Black beans, red beans, lentils, and soybeans are sources of plant-based protein rich in fiber, potassium, and magnesium.
These nutrients not only support blood pressure regulation but also help improve blood sugar and cholesterol - factors that often accompany high blood pressure in the elderly.
Many nutritionists consider beans as a healthy alternative to red meat because they contain very little saturated fat but are rich in high-quality protein. Eat beans and nuts from 4-5 servings per week.
According to many studies, omega-3 can help improve blood vessel function, reduce inflammation and support blood pressure reduction in some groups, especially when combined with a healthy diet.
Fish should be included in the food group that should be prioritized in a cardiovascular-protective and blood pressure-controlling diet.
After age 50, calcium needs increase to maintain bone health. Low-fat yogurt both provides calcium, protein, and contains beneficial bacteria to support the intestinal microbiome.
Bananas, oranges, grapefruits, kiwis, apricots and avocados are potassium-rich fruits recommended by many experts.
However, people with chronic kidney disease need to consult a doctor before increasing the amount of potassium-rich foods because the kidney's ability to excrete potassium may be reduced.
Oats, brown rice, barley and whole wheat bread are rich in soluble fiber, B vitamins and minerals.
Replacing refined starch with whole grains helps improve blood sugar metabolism, supports weight control and reduces cardiovascular risk - factors that contribute to stabilizing blood pressure in people over 50 years old.
In addition to diet, people over 50 should maintain at least 150 minutes of physical activity per week, limit alcohol, do not smoke, get enough sleep and have regular blood pressure checks. These are measures to help reduce the risk of complications such as stroke, heart failure and kidney disease.
