According to the Centers for Disease Control, heart disease is the leading cause of death in the US. One person dies every 33 seconds from cardiovascular disease.
High blood pressure and blood cholesterol are key risk factors for heart disease. Prioritizing healthy eating after 60 can protect your heart and longevity.
Not sure how to improve your heart health with the right senior meals menu? Apply these tips to start creating heart healthy meals today!
Lean proteins can provide an essential source of energy. Choose lean, skinless meats, including turkey and chicken.
Prioritizing protein as part of your nutritious senior menu will help you feel satisfied after meals. You'll feel full for a longer amount of time, which can reduce snack cravings.
Don't worry; you don't have to eat low-fat proteins plain. Instead, experiment with different herbs and seasonings to add flavor without unwanted calories.
Consider adding fatty fish to your diet, including:
These protein sources are rich in omega-3 fatty acids; great for heart-healthy meals. Omega-3 fatty acids may play a protective role in reducing your risk of heart disease, CVD events, and arrhythmias.
Long-term, consuming fatty fish may support lower levels of:
Consuming fish is associated with a lower risk of mortality, depression, and cardiovascular disease.
Struggling with healthy eating after 60? Ask for help at your senior living community. You can discover great dishes packed with omega-3 fatty acids and other heart healthy essentials.
Many diet plans for seniors include a range of vitamins, minerals, and antioxidants. Leafy green vegetables are a great source of all three. Consider adding these veggies to your diet:
These veggies are a great source of vitamin K, which can promote blood clotting and protect your arteries. They're high in dietary nitrates, which may help decrease arterial stiffness, reduce blood pressure, and improve cell function in the lining of blood vessels.
To add healthy snacks to your nutritious senior menu, consider reaching for fruit instead of sugary alternatives. Berries are a great source of antioxidants like anthocyanins. They may protect the body against inflammation and oxidative stress that may otherwise contribute to heart disease development.
Consider sprinkling blueberries onto your morning oatmeal or having them as dessert after dinner. Consuming more berries may be an effective intervention for metabolic syndrome. It may improve vascular function while reducing oxidative stress and inflammation.
Tomatoes contain lycopene, a powerful antioxidant that can neutralize harmful free radicals. Low blood levels of lycopene are associated with an increased risk of heart attack and stroke. Consuming more tomatoes may help improve blood lipids, blood pressure, and endothelial function.
Consuming refined carbohydrates may increase your risk of coronary heart disease. Whole grains, on the other hand, are protective. Common whole grains include:
Consuming whole grains may help reduce your risk for stroke, metabolic syndrome, coronary heart disease, and cardiovascular disease.
Avocados offer heart healthy monounsaturated fats. These fats are linked to lower cholesterol levels and decreased risk of heart disease.
Consuming more avocados may help improve:
They're rich in potassium, which can help reduce blood pressure. Consider creating a salmon poke bowl full of delicious, whole grains and vegetables. Top it off with avocado slices for a healthy source of fat.
Olive oil is a great source of inflammation-relieving antioxidants. It's also rich in monounsaturated fatty acids, which can benefit your heart health. The oleic acid in olive oil may help prevent and treat hypertension.
For a healthy snack full of fiber, magnesium, copper, and manganese, consider a handful of walnuts. Walnuts may help protect against heart disease. They could help decrease LDL (bad) cholesterol and total cholesterol levels.
Almonds are nutrient-dense. They're a great source of heart healthy monounsaturated fats and fiber, which can help protect against heart disease.
Dark chocolate is rich in antioxidants, including flavonoids. These antioxidants may boost your heart health.
Chocolate could help decrease your risk of stroke, diabetes, and coronary heart disease. Consume chocolate in moderation, as it can be high in sugar and calories.
Hemp, chia, and flax seeds contain heart healthy nutrients like omega-3 fatty acids and fiber. Adding them to your diet may reduce heart disease risk factors, including:
You can add these ingredients to your morning bowl of oatmeal or use them to make your own trail mix.
Now that you know which foods are best for your heart, you can start creating heart healthy meals. Here are a few tips for healthy eating after 60.
Following diet plans for seniors and bookmarking recipes ahead of time can take the guesswork out of eating healthy. Build a nutritious senior menu by finding recipes full of the whole foods mentioned above. You can use resources like MyPlate Plan to create customized food plans based on your height, weight, and age.
When planning meals for the week, choose dishes with overlapping ingredients. Creating a shopping list ahead of time can keep the process from feeling stressful.
If you're limited on time, prep in advance. For example, you can portion herbs and spices out instead of measuring them while you cook. You can also wash, peel, and chop fruits and vegetables a few hours before cooking.
Creating diet plans for seniors and eating heart healthy meals shouldn't feel stressful. Get friends and family members involved to make it a fun experience. You can take cooking classes and discover new dishes together while building lasting memories.
Some senior diet solutions can take the fun out of enjoying a good meal. Instead, use these tips to create your own senior meals menu. Creating heart healthy meals can help extend your life and boost your vitality.
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Enjoy thoughtful, compassionate care, individualized care plans, and fun activities. Contact us now to schedule your tour!