What type of food helps seniors with heart problems?
Maintain a heart-friendly diet. Choose foods with low trans and saturated fats, added sugars, and salt. We get more sensitive to salt as we age, promoting swelling in the legs and feet. Consume many fruits, vegetables, and fibre-rich meals, such as those made from whole grains. NIA has additional information about healthy eating. You can also learn more about the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Food Patterns from the U.S. Department of Agriculture.
• Oatmeal:
This favourite morning cereal is high in protein and fibre. The mixture keeps you fuller for longer, preventing overeating. Oatmeal’s soluble fibre may also help you control your cholesterol level, decreasing your risk of heart disease even more.
• Green tea:
Studies suggest that the antioxidants in green tea help your arteries stay flexible for a longer time. It prevents plaque from forming. According to some research, drinking a cup of green tea can boost blood vessels’ function very quickly—in as little as 30 minutes.
• Berries:
Berries, high in fibre and antioxidants, are another heart-healthy dietary option. Blueberries, blackberries, raspberries, and strawberries are other excellent choices.
• Salmon:
Salmon contains omega-3 fatty acids, which help decrease triglycerides and delay the pace of arterial hardness.
• Walnuts:
Walnuts, like salmon, are high in omega-3 fatty acids. A handful of these nutritious nuts can help you get more protein and decrease your cholesterol.
• Brussels sprouts:
Brussels sprouts are a high-nutrient veggie that isn’t very popular. One cup of soluble fibre contains four grams of heart-healthy fibre.
• Avocado:
This fruit is full of monounsaturated fat, which is extremely healthy for you. It helps to cut down on LDL, or “bad” cholesterol.
• Almond milk:
Almond milk contains magnesium, potassium, and vitamin E. An eight-ounce glass of water every day can help with cholesterol control.
• Spinach:
There are several reasons why spinach is an excellent dietary choice, ranging from eye health to cardiovascular wellness.
I’m originally from China, and as you know, one of our traditional drinks is green tea. Trust me, even without heart problems, you have to add green tea to your diet. Green tea boosts the process of burning fat in our body, which results in better heart performance.
I had a Persian friend in college, and she mentioned pomegranates. She said this fruit is a huge help to our blood circulation in the body and prevents arteries from becoming thick and tight.
She told me about her family and that there’s been no sign of heart disease for decades in her family because they own some massive pomegranate gardens, and they even export them to other countries. Pomegranate is their family business, and for sure, they eat it every day.
Everyone, including and especially senior citizens, should have a lot of fruits and vegetables in their diet. Professionals say the more colourful your plate, the healthier you will be. These groups of foods contain many critical vitamins and minerals for your body.
People often talk about how essential calcium is for the body. Still, the truth is that most people have plenty of calcium in their bodies, even exceeding their needed portion of this substance. Unfortunately, a higher than usual calcium count can lead to illnesses.
Magnesium is often one of the most underestimated substances in the body, which is sarcastic because it keeps the heart healthy and your blood pressure on the point. It’s also one of the most effective natural relaxants and can help reduce stress and anxiety.
A lower than needed magnesium count can lead to anxiety, a condition that many people try to suppress by taking a few pills to reduce their symptoms, not knowing that the core problem is still there, “lack of magnesium.”
Well, healthy foods! In most cases, seniors with heart problems usually have other health problems, such as diabetes. If that’s your case, make sure to talk to your doctor or nutritionist about food choices. If not, eating healthy is enough for people with heart problems.
Try including more fruits and vegetables in your diet. Limit your intake of fats, except for fatty fish, avocados, and olive oil. Nuts and seeds are also great options.
One more thing about fats: Always opt for low-fat dairy.
Do not forget to eat HEALTHY protein, which means no processed meat. Poultry and fish are the best options. Keep the sugar away; this might be challenging if you are an ice cream lover (like myself), but try your best. Dark chocolate can help reduce sugar cravings.
