Maximizing Heart Health: A Dietary Approach

Cardiovascular problems continue to be an epidemic for people of all ages, but especially seniors. According to CNN, it's expected that 61% of adults will have cardiovascular disease by around 2050. While that statistic might seem scary and overwhelming, there are ways to minimize your risk.

One of the best ways to improve your heart health is by incorporating heart-healthy foods into your diet. Eating a well-balanced healthy diet will not only improve your heart. It can also help reduce the chance of you developing other life-threatening conditions.

This blog will cover our top senior nutrition tips on developing a good diet. We'll also go over some of the types of foods you can eat to improve your health.

Understanding Heart-Healthy Eating

The goal of a cardiovascular health diet is to decrease your unhealthy cholesterol levels. This type of diet emphasizes eating foods that promote heart health.

A diet focused on heart health also limits the amount of processed food you consume. That's because foods that are high in unhealthy fats, salt, and sugar can increase your risk of heart disease.

Essential Diet Tips for Heart Health for Seniors

A diet for elderly people shouldn't just be focused on the foods that fill your plate. Controlling your portion size is just as important as what you eat. Some of the things that can result in you eating more calories than you need include:

Eating until you feel full
Taking seconds
Overloading your plate

Eating higher amounts of nutrient-rich and low-calorie foods can help you control your portion sizes. Keeping track of the food you eat ensures your meals will be filled with everything you need for a heart-healthy diet.

Fruits and Veggies

Fruits and vegetables are a great source of minerals and vitamins. Another great benefit of these foods is that they're fiber-rich and low-calorie.

It's important to eat a variety of fruits and vegetables. You don't have to consume only fresh options. You can also eat some of the following types of veggies and fruits:

Canned
Frozen
Dried

Eating other options besides fresh allows you to have access to foods that may not currently be in season. Some of the vegetables and fruits you should add to your diet include:

Leafy greens such as kale, romaine lettuce, and spinach
Fresh veggies like carrots, tomatoes, and okra
Fruits including bananas, apples, and oranges
Frozen, canned, or dried fruits without added sugar

Whole Grains

You can find a high amount of fiber and nutrients in whole grains that are essential to heart health. Adding whole grains to your diet doesn't have to be complicated. You can just swap refined grain products with those containing whole grains.

Keep in mind that around half of the grains you consume should be whole grains. A few things you might want to incorporate into your diet are:

Whole grain tortillas, bread, and English muffins
Brown rice, oats, or quinoa
Whole-grain or whole-wheat couscous or pasta

Oils and Healthy Fats

You should start replacing saturated fats with foods that have unsaturated fats. Reducing the amount of trans and saturated fats you eat can lower your cholesterol. It can also decrease your risk of coronary artery disease, a common heart condition.

Having high cholesterol levels can result in plaque buildup in your arteries. This phenomenon is called atherosclerosis. Atherosclerosis is known to increase your risk of stroke and heart attack.

Here are some foods and ingredients with unsaturated fats:

Avocados
Seeds
Light or low-fat mayo
Vegetable oil for cooking
Oil-based salad dressings

Low-Fat Protein

Look for lower-fat options from high-protein sources. Fat-free or low-fat dairy options, along with lean meats, are some of the best ways to add protein to your diet. A few foods you should consider implementing into your heart-healthy diet are:

Eggs
Low-fat or skim milk, cheese, and yogurt
Fatty cold-water fish like salmon
Legumes
Skinless poultry
Lean ground meats

Practical Tips for Implementing a Heart-Healthy Diet

It may seem overwhelming to start a heart-healthy diet, especially if you need to make a lot of changes. Keep in mind that a perfect diet isn't achieved overnight. The best way to increase your chances of success is by making small changes over time.

Allow Yourself Treats

It's not against the law to treat yourself to something that doesn't fall within the parameters of your diet. The important thing to keep in mind is that this is a once-in-a-while occurrence and not an everyday thing. You don't want your treats to turn into a reason for you to stop eating your heart-healthy diet.

You'll balance out the occasional treat long-term if you eat healthy foods most of the time. It's best practice to limit added sugar to less than 10% of your daily caloric intake.

Balance Your Calories With Physical Activity

Gaining weight is another risk factor for developing cardiovascular disease. Consuming more calories than you burn can cause weight gain.

You'll want to work with a healthcare provider to determine the amount of calories and exercise you need to do each day to maintain a healthy weight. A healthy weight isn't the same for everyone. That's why it's important to get a personalized plan that reflects your body composition and activity levels.

You may only need to make a few tweaks to your diet and exercise to put you in the sweet spot. Regular exercise isn't just good for your waistline. It can also decrease your risk of developing certain health conditions, including cardiovascular disease.

Stay on Top of Your Health With Addington Place of Des Moines

Focusing on your heart health by consuming healthy foods will improve your health in more ways than one. If you're looking for a senior living community, it's important to look for one that follows senior dietary guidelines in its meals.

At Addington Place of Des Moines, we know how important a well-rounded diet is to our residents. Our experienced chefs create balanced meals and snacks that ensure your dietary needs are met. Contact our office in Des Moines, IA, to speak with one of our team members about our meal options.