According to the CDC, just over six million people are living with some form of heart failure, and many of those people are over the age of 65. Sticking to a healthy diet probably won’t reverse heart disease, but it can greatly enhance a senior’s cardiovascular health. Here’s a quick glimpse at seven heart-healthy foods all older adults should consider adding to their diets.
1. Blueberries
These berries are the perfect snack food for those who want to avoid unhealthy sweets such as candy bars and baked goods. Blueberries are filled with anthocyanins, flavonoids, and other antioxidants that dilate the blood vessels and lower blood pressure. In addition to eating them by themselves, you can also add them to salads and smoothies.
2. Almonds
When it comes to nutrient-dense snacks, it’s difficult to find many foods that can compete with almonds. These nuts are packed with vitamin E, and studies have revealed that eating plenty of vitamin E can lower bad cholesterol. When purchasing nuts, look for products that don’t contain other ingredients such as sugar and salt.
Managing all the aspects of a senior’s health, including diet, can be challenging for a family caregiver. If you’re the primary family caregiver for an elderly loved one and need additional assistance providing high-quality elder care, Portland Align Home Care can help. We are a leading home care agency committed to changing the way seniors age.
3. Oatmeal
There are quite a few reasons seniors should consider having a few servings of oatmeal every week. This grain is high in soluble fiber, which can remove unhealthy cholesterol from the arteries. Oatmeal essentially acts as a sponge that soaks up the waxy cholesterol molecules.
4. Baked Chips and Fresh Salsa
You can turn almost any root vegetable into healthy chips that are full of fiber, antioxidants, and other important nutrients. To make this snack even healthier, serve a bowl of fresh salsa with the homemade baked chips. Fresh tomato salsa is full of potassium, folate, and other nutrients that strengthen the cardiovascular system.
5. Whole Grain Toast with Almond Butter
Regularly eating whole grains can reduce a senior’s risk of many different health complications, including coronary artery disease and heart failure. Adding a little almond butter to whole grain toast boosts protein intake and can help seniors feel fuller for longer, which makes it a great snack for those who are trying to lose weight. There’s also the option of adding fresh fruits to whole grain toast to make it sweeter.
Preparing meals and monitoring their loved ones’ diets are just a couple of the many responsibilities of family caregivers, who also need to make sure to take care of themselves. Families who find it difficult to care for their aging loved ones without assistance can benefit greatly from professional respite care. Portland, ME, family caregivers who need a break from their caregiving duties can turn to Align Home Care. Using our proprietary Balanced Care Method, our respite caregivers can encourage your loved one to eat well, exercise regularly, get plenty of mental and social stimulation, and focus on other lifestyle factors that promote longevity.
6. Avocados with Lemon Juice
Very few foods are as healthy and delicious as fresh avocados, and these fruits can be eaten with nothing more than a few splashes of lemon juice. Avocados are one of the few fruits that contain healthy fats that boost heart health and lower cholesterol levels. Those who don’t like the taste of avocados should consider cooking with avocado oil.
7. Yogurt with Chia Seeds
A 2005 study published in the journal Nutrition revealed that eating 30 grams of seeds per day can reduce bad cholesterol levels by as much as seven percent. While seeds can be eaten alone, try adding them to protein-rich yogurt or a yogurt-based smoothie. Fresh yogurt is an excellent source of potassium and other heart-healthy nutrients.
Because it’s crucial to keep the cardiovascular system strong, seniors should eat heart-healthy foods to maintain optimal health. There are a variety of age-related health conditions that can make it more challenging for seniors to live independently. However, many of the challenges they face can be easier to manage if their families opt for professional home care services. Portland families can rely on expertly trained caregivers to keep their loved ones safe and comfortable while aging in place. Align Home Care will work with you to customize a care plan that’s just right for your loved one’s needs. Call us today at (207) 835-3490 to discuss how we can give you the peace of mind that comes from knowing your loved one is being cared for with professionalism and compassion.