Quick Guide: How to Effectively Lower Your Blood Pressure in 30 Days

Did you know that high blood pressure affects over one-third of all Americans? May has been designated high blood pressure month by the Center for Disease Control and it’s designation brings up the importance of managing your blood pressure, especially for seniors.

If high blood pressure is left unchecked, an immense amount of health problem can arise. Issues such as heart disease and stroke are prevalent in connection with high blood pressure. Although common among seniors, high blood pressure is easily managed with regular doctor check-ups, stress management, exercise, and proper foods.

In this article, we’ll cover the most important ways to manage high blood pressure to ensure you’re happy and healthy into your senior years.

High Blood Pressure May Trigger Dementia

There are a few recent studies that high blood pressure in seniors can trigger early onset dementia. According to Medical News Today, any blood pressure reading over 140/90 increases the risk of brain lesions which lead to Dementia in elderly adults.

Shed a Few Pounds

Hands down the most effective way to lower your blood pressure is by losing weight. You don’t have to lose a hundred pounds to make a difference. A simple ten pounds could be enough to lower your blood pressure.


Second, to weight loss, exercise is a sure fire way to decrease your blood pressure in a month. If you exercise regularly, it’ll make your heart pump faster and which lowers the pressure in your arteries. This, in turn, lowers your blood pressure. Exercise also lowers your stress levels which directly attribute to heart health.

Limit your Alcohol Intake

It’s a fact that heavy alcohol consumption raises your blood pressure. Alcohol is to blame for at least 16% of high blood pressure cases around the world. How much alcohol is too much? Health experts say to limit your intake to one drink per day to keep your blood pressure under control.

31 Things

Add Potassium to Your Diet

Who doesn’t love a banana? Potassium helps your body manage sodium levels and eases the pressure on your blood vessels and arteries. Many common foods contain Potassium sold in the grocery store.

Otherwise, if you’re not a banana fan, put these foods in your cart during your next grocery store run.

  • Cooked spinach
  • Cooked broccoli
  • Sweet Potatoes
  • Potatoes
  • Zucchini
  • Mushrooms
  • Eggplant
  • Pumpkins
  • Mushrooms
  • Cucumbers

At Golden Pond Retirement Community, our kitchen serves a wide variety of heart-healthy food that promotes healthy blood pressure.

Click here to view a sample menu.