More than 70 percent of Americans aged 65 and older live with high blood pressure (HBP). Known as the “silent killer,” HBP – or hypertension – often goes undetected for years because symptoms don’t always appear. Left untreated, HBP can lead to heart attack, stroke and other life-threatening conditions.
That’s why routine blood pressure screenings are vital for early detection. In most cases, HBP can be controlled with lifestyle changes, medication or both. An essential part of any solution is a heart-healthy diet.
Get your heart beating in the right direction with these helpful tips.
1. Dine with DASH.
Dietary Approaches to Stop Hypertension, or DASH, encourages a nutritionally balanced diet packed with whole grains, fruits, vegetables, lean proteins, nuts and low-fat dairy products, according to the American Heart Association. Many foods in the DASH diet are also rich in potassium, calcium and magnesium – all minerals shown to help lower blood pressure.
2. Easy on the salt.
Salt, or sodium, causes your body to retain water, which increases fluid in the blood and makes your heart work harder. Reduce sodium by cooking with herbs and spices instead. Avoid processed foods and fast foods, both of which are extremely high in sodium.
3. Say no to sugar.
Too much sugar can raise blood pressure and increase the risk of heart disease. Always check Nutrition Facts labels. You’d be surprised how much added sugar hides in foods you don’t consider sweet, like ketchup, soups, cured meats and breads. Soft drinks, fruit juices and other processed beverages are chock-full of sugar.
4. Eat your fruits and veggies.
Produce is rich in a wide array of vital nutrients – including potassium, which helps balance sodium levels. When selecting fruits and vegetables, opt for fresh produce first, then frozen without sauces or seasonings, then canned. While all forms can be healthy, canned fruit and vegetables often contain high levels of sugar and/or sodium. Carefully read nutrition labels.
5. Focus on whole grains.
Whole grains contain more nutrients than refined grains, plus they contain more fiber, which helps lower LDL (bad) cholesterol, raise HDL (good) cholesterol and decrease blood pressure. Fiber also helps you feel satisfied longer, which helps with weight management. Obesity is a major cause of high blood pressure.
6. Get lean.
Choose fish, poultry, beans and nuts over red and processed meats. Red meat is high in saturated fat which contributes to bad cholesterol and heart disease. Processed foods and fast foods in general contain excessive amounts of sodium.
7. Delight in dairy.
It may surprise you to know that milk and dairy products may actually help prevent HBP. Recent studies show that increasing your intake of low-fat dairy products to at least twice daily over 12 months may lower the risk of HBP, diabetes and metabolic syndrome.
A DASH diet recommends low or non-fat milk as a rich source of calcium, as it packs a bigger nutritional punch. It’s also a rich source of phosphorus, potassium, magnesium, vitamin D and peptides – all good for your heart.
8. Indulge in good fats.
Our bodies need certain fats. Unsaturated fats from olive oil, avocados, fatty fish and nuts are good fats. Saturated and trans fats (red meat, butter and tropical oils like palm and coconut) shouldn’t make up more than six percent of your total calories.
9. Don’t raise a toast.
Drinking too much alcohol can increase blood pressure. The National Center for Health Promotion and Disease Prevention recommends men limit alcohol to no more than two drinks a day and women to one or less.
Take these recipes to heart!
Begin your journey toward better health with dishes rich in flavor and nutrients. Whether you are an experienced cook or just starting out, you’ll find these heart-healthy recipes created by the culinary team at Holiday to be delicious and perfect for sharing with family and friends.
Shrimp Cakes
Yield: 6 cakes
Servings: 6
Serving size: 1 per person
Ingredients
1 lb raw shrimp, peeled and deveined
¾ cup panko breadcrumbs
¼ cup red bell pepper, finely diced
3 tbsp sliced chives plus extra for garnish
½ tsp salt
¼ tsp pepper
2 eggs
1 tsp lemon zest
4 tbsp olive oil
Instructions
Place shrimp in the bowl of a food processor. Pulse until coarsely chopped. Do not grind into a paste.
Transfer shrimp to a large bowl and add the panko breadcrumbs, red bell pepper, chives, salt, pepper, eggs and lemon zest. Stir gently to combine.
Form mixture into 6 patties.
Heat olive oil in a large pan over medium high heat. Add the shrimp patties in a single layer and cook for 4-5 minutes on each side or until golden brown.
Serve immediately, topped with additional chives and sour cream and garnished with lemon wedges, if desired.
Carrot and Fava Beans
Yield: 24 oz
Servings: 6
Serving size: 4 oz
Ingredients
2 cups fava beans (broad beans) shucked
2 cups baby carrots
1 tsp kosher salt
¼ tsp black pepper
1 garlic clove minced
1 shallot minced
1 tbsp olive oil
3 tsp lime juice
1 tbsp chopped parsley
Instructions
Blanch the carrots and beans separately in salted boiling water until tender, about four to five minutes. Shock in ice water.
Heat olive oil in a sauté pan over medium heat. Add the garlic and shallots and cook until translucent, stirring occasionally.
Add the fava beans and carrots, cook for two minutes, then season with salt, pepper, lime juice and parsley.
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