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Ideally, your parents’ blood pressure should be under 120/80. Higher numbers increase the risk of heart disease and stroke. If you’re looking for natural ways to get their blood pressure under control, make sure their kitchen is stocked with these essentials.

Certain Types of Berries

Blueberries and strawberries are must-haves. Keep bags of frozen berries in the freezer for quick snacks, cereal or yogurt toppings, or smoothies. Research finds that these two berries have high levels of an antioxidant known as anthocyanins. Anthocyanins have been linked to a lowered risk of high blood pressure and cardiovascular disease.

Leafy Green Vegetables

Brussels sprouts, cabbage, kale, spinach, and Swiss chard are examples of leafy green vegetables that can help lower blood pressure. The nitrates in these vegetables are found to help lower blood pressure for up to 24 hours. If you consume one or two servings per day, you can keep the benefits going.

Potassium-Rich Foods

Potassium helps the body process sodium. If your parents consume too much, potassium can help lower the pressure on vessel walls. Bananas are high in potassium. You should also keep avocado, dried beans, mushrooms, sweet potatoes, and tomatoes on hand.

Salt-Free Spice Blends

Too many adults consume far more salt than they should. A diet with too much salt can increase blood pressure readings. Swapping out table salt for herbs and spices is a good way to avoid this.

Mrs. Dash is one of the most well-known companies producing salt-free spice blends. You can make your own. Make a lemon-garlic blend with dried lemon peel, garlic, pepper, and parsley. If you’d like a spicy blend, mix cumin, red pepper flakes, smoked paprika, black pepper, dried cilantro, and dried lime zest.


Citrulline is found in watermelon. This amino acid benefits people with high blood pressure because it converts to nitric oxide in the blood. This helps make the artery walls more supple and eases tension in blood vessels.

If your parents have high blood pressure, they need to do as their doctor recommends. Exercise and a low-sodium diet are often the first recommendations. They may need to take medications if diet and exercise aren’t enough.

Provide your parents with the support they need. Elder care aides can cook low-sodium meals and remind them to get outside for a walk. Caregivers can join them for those walks. Elder care services also offer supportive care like medication reminders and transportation to appointments.


If you are considering elder care in Burnsville, MN, for an aging loved one, contact Golden Heart Senior Care of Bloomington at (952) 226-4653. Our caring staff can answer your questions!