What Are the Best Heart-Healthy Foods for Seniors? (Quick Guide)
While a relatively small organ, the heart is one of the hardest-working ones. About the size of a fist, it beats around 115,000 times and pumps approximately 2,000 gallons of blood every 24 hours. However, cardiovascular disease is a leading cause of death, taking an estimated 17.9 million lives each year globally.
To support your heart health, it’s important to pay attention to your diet. As we age, our nutritional requirements change and we become more prone to cardiovascular conditions.
While heart disease may be common, it’s not inevitable in seniors. Indeed, there are ways to keep your aging loved one’s heart healthy – starting with a healthy diet.
The experts at our Niagara Falls adult care facility are passionate about educating seniors so they can live a happy and healthy life. That’s why we have prepared a list of healthy foods to prevent heart disease and maintain a balanced diet.
Let’s check it out.
Heart-Smart Food Choices for Seniors
Here are some healthy foods to work into your aging loved one’s diet to promote heart health. This list has been compiled by the experts at our independent living community in Niagara Falls.
1. Fish
Different types of fish such as trout, tuna, herring, mackerel and salmon are all rich in omega-3 fatty acids. While trans and saturated fats are often associated with high blood pressure and cholesterol, omega-3 fatty acids are considered good for their heart.
Consuming fish regularly can reduce blood triglycerides, which is fat stored in the blood. Over time, they lower blood pressure and may reduce blood clots and, in turn, the risk of strokes and heart failure. Plus, fish is a great source of protein, meaning it can help seniors feel full longer.
2. Fruits & Vegetables
Fruits and vegetables are great sources of vitamins and minerals while also being rich in dietary fibre and low in calories.
Most plants and plant-based foods contain mono and polyunsaturated fatty acids, n-3 fatty acids, phytochemicals and antioxidants. These help prevent a wide range of cardiovascular diseases and strokes. They can also decrease inflammation and improve cholesterol.
Moreover, eating more vegetables and fruits will help seniors cut back on higher-calorie foods such as junk food, cheeses and meats.
3. Whole Grains
Whole grains contain all three nutrient-rich parts of the grain: the bran, the endosperm, and the germ. Some common types of whole grains to include in your senior’s diet are brown rice, rye, barley, whole wheat, quinoa, buckwheat, and oats.
Keep in mind that refined carbohydrates (like pizza dough and pastas) significantly increase the risk of cardiovascular diseases, while whole grains are protective. Being full of fibre, they can decrease cholesterol in the blood and minimize the risks associated with cardiovascular diseases.
Moreover, high-fibre foods will keep seniors feeling full longer and help them maintain a healthy weight. This can further aid in controlling high blood pressure and heart disease.
4. Nuts and Seeds
Both nuts and seeds are great sources of unsaturated healthy fats and are chock-full of protein and omega-3s. They are a great snack on their own or can be paired with smoothies and salads or sprinkled over oatmeal.
Good options include hazelnuts, almonds, cashews, and walnuts along with pumpkin, chia, and flax seeds. Sesame seeds are a great source of omega-6 fatty acids; like omega-3s, they can lower cholesterol and instances of heart disease.
Plus, nuts and seeds are full of dietary fibre. This aids in healthy digestion and provides essential minerals and vitamins such as calcium, potassium, iron, folate, and vitamins B6 and E.
5. Berries
Blackberries, blueberries, strawberries, goji berries, acai berries, cranberries, and raspberries are all good sources of fibre and antioxidants such as vitamins C and B12.
They dilate blood vessels and lower blood pressure, which helps maintain a healthy heart. They are also rich in anthocyanins, which offer protection against the oxidative stress and inflammation that contributes to the development of heart disease. They also improve the function of the cells lining blood vessels and control blood clotting and pressure. Moreover, they are naturally sweet!
These are some of the best heart-healthy foods to include in a senior’s diet, according to the experts at our Niagara Falls adult care facility. Along with keeping their cardiovascular system strong, these foods will help them maintain optimal overall health. And while no food can single-handedly prevent cardiovascular diseases, moderate consumption of a range of foods will increase their chances of leading a healthier life.