DASH Diet for Seniors: A Simple Guide to Lowering Blood Pressure

Are you ready to win?

At Clare Senior Care, the Battle of the Buildings is officially ON! From January through June, our local buildings are facing off to see who can achieve the Most Improved Blood Pressure and the Highest Participation Rate.

Our team will be hosting monthly “pop-up clinics” in your lobby for check-ins, but the real work happens at the dinner table. How do you get your numbers down and help your building win the trophy? The answer is the DASH Diet.

What is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. It isn’t a fad; it is a science-backed way to lower blood pressure naturally.

Take a look at the DASH Pyramid below. Notice the foundation? It’s not bread or meat—it’s Vegetables and Fruits.

To help your building climb the leaderboard, we have compiled the DASH Standard—a guide for Caregivers and Seniors to work together for heart health.

Caregiver Corner: The Kitchen Playbook

Caregivers, you are the coaches in this battle! Your goal is to manage client blood pressure through heart-healthy, low-sodium meal prep. Here are the Golden Rules to follow in the kitchen:

1. The Sodium Cap

Salt is the enemy of blood pressure.

The Limit: Never exceed 2,300mg of sodium per day (that is just 1 teaspoon of salt!).
The Strict Limit: If your client is on a specific “Low Sodium” plan, the limit is 1,500mg.

2. The Power Trio

To counteract sodium, you need to “flush” it out. Every meal should prioritize these three minerals which help relax blood vessels:

Potassium
Magnesium
Calcium

3. Whole over Processed

A simple rule of thumb: If it comes in a box or a bag, check the label. If it comes fresh from the earth, it is DASH-approved!

3 Habits for the “Winning” Kitchen

Caregivers, train your hands to follow these three habits every time you enter a client’s kitchen:

1. The 60-Second Rinse

Canned beans, tuna (in water), and vegetables are convenient, but salty. Always rinse them under cold water. This single act removes 40% of the added sodium instantly.

2. The “Salt Shaker” Swap

Do not put salt on the table. Instead, use the “Big Four” Flavor Boosters:

Acids: Lemon juice, lime juice, or balsamic vinegar.
Aromatics: Fresh garlic, onions, or shallots.
Herbs: Cilantro, basil, rosemary, or thyme.
Spices: Cumin, smoked paprika, or black pepper.

3. The “Half-Plate” Rule

Visuals matter! Before adding meat or grains, fill half the plate with fruits and vegetables.

Portions: Use Your Hand as a Guide

Don’t have measuring cups? No problem. Use your hand to measure servings for the 2,000 Calorie Plan:

Grains (6–8/day): Size of a computer mouse (e.g., 1 slice whole-wheat bread or 1/2 cup cooked rice).
Veg/Fruit (4–5 each/day): Size of a small fist (e.g., 1 cup raw leafy greens or 1 medium fruit).
Dairy (2–3/day): 1 cup low-fat milk or yogurt.
Lean Protein (6oz or less/day): Size of a deck of cards (approx. 3oz of meat/fish).

🚩 Red Flag Ingredients (Avoid These!)

If you want your building to win the “Most Improved” title, try to eliminate these sodium bombs from your diet:

Deli Meats: Ham, turkey breast, and salami are extremely high in sodium.
Condiments: Ketchup, soy sauce, and bottled salad dressings (Use oil and vinegar instead!).
Instant Foods: Flavored rice packets, “instant” oatmeal, and canned soups.

Join the Battle!

Remember, points are awarded for consistency. Every time you visit our pop-up clinic in the lobby, you earn points for your building.

Let’s cook smart, eat well, and win the Battle of the Buildings together! See you at the next check-in!

— The Clare Senior Care Team

Medical Disclaimer

Disclaimer: The information provided in this post, including the DASH Food Pyramid and dietary guidelines, is for educational purposes only and is not a substitute for professional medical advice. Always consult with a physician or qualified healthcare provider before making significant changes to your diet or lifestyle, especially if you have pre-existing health conditions or are taking blood pressure medication.

Source: https://www.nhlbi.nih.gov/education/dash-eating-plan

Senior Education