Heart diseases are one of the leading causes that affect senior health contributing to its deterioration. As you age, being more careful with your diet and nutrition is essential – especially so that you can live a Healthy, Happy and Active life. It is important then, to consume food that keeps your heart happy.
While some of the causes for developing heart disease is genetic, other causes are controllable with proper diet and nutrition. The American Heart Association calls a healthy diet one of the “weapons” you can use to fight cardiovascular disease.
FOOD FOR A HEALTHY HEART
- Fruits and vegetables: Fruits and vegetables should comprise the majority of your diet. While fresh is usually best, frozen can be a healthy option too. Avoid those that contain added sugar, salt, or calorie-laden sauces. If you must eat canned, opt for reduced sodium vegetables and fruits packed in their own juice.
- Avoid sugary beverages: Water, fat-free milk, and almond milk are typically the healthiest choices in beverages. Avoid sugary drinks of all kinds. Before consuming any sports drinks or beverages promoted as “healthy,” check their content (many have high sugar content).
- Eat lean sources of protein: While protein should be a part of every meal, lean protein is a healthier option than conventional protein. Lean protein sources like white-meat poultry without the skin and fish are better for your heart than red meat. Eggs, low-fat yogurt, and cheese are other good options.
- Increase fiber-rich whole grains: Unlike processed grains, whole grains help manage your cholesterol. That’s essential for preventing heart disease. Oatmeal, whole grain bread, white or brown rice, whole-wheat tortillas, and popcorn are a few suggestions to incorporate into your diet.
- Limit consumption of sweets: Tasty treats can be tough to resist, but they are often full of sugar, unhealthy fats, and processed flour and high in calories. Replace them with fruits to curb your sweet tooth. Fruits like apple, pear, oranges, and bananas are nutrient-rich and good for the heart.
- Leafy green vegetables: Spinach, kale, and collard greens are all great sources of vitamins, minerals, and antioxidants. An important one is vitamin K. It’s known for protecting the arteries. Dietary nitrates found in leafy greens also help reduce blood pressure and decrease arterial stiffness.
- Avocados: Most nutritionists agree that avocados are an excellent source of mono-unsaturated fats. These healthy fats are linked to lower levels of cholesterol and fewer incidences of heart disease.
REJOICE Senior Living offers Delicious and Nutritious meals. Tailor-made for your Nutritional Needs!
At Rejoice, our chefs know the importance of creating nutritious, tasty and healthy meals. We invite you to join us to experience the joy of a well-balanced meal when you call rejoice home!