According to a study published in JAMA Internal Medicine, people who adhere to healthy eating patterns have a 14 to 21% lower risk of cardiovascular disease compared to others. Following a healthy diet for seniors could help reduce your risk of heart disease and other chronic conditions.
Eating a balanced diet for seniors can benefit your mood, energy levels, and quality of life. You can protect your body and mind to make the most of your retirement!
What exactly are the dietary guidelines for older adults, and what senior nutrition tips do you need to follow? Read on to find out!
What you eat can play a major role in your heart health. It could affect your risk of heart disease, which is the leading cause of death for American adults.
According to the Centers for Disease Control, other medical conditions and lifestyle choices can put you at a higher risk for heart disease, including:
Certain foods can influence heart disease risk factors, including:
Nutritious meals for seniors include whole foods that can help lower these risk factors. Here are a few foods to consider adding to your plate.
Fruits and vegetables can help lower your risk of heart disease and stroke by lowering your blood pressure. Each fruit and vegetable contains hundreds of helpful plant compounds.
To add a variety of vitamins and minerals to your diet, eat the rainbow. Fruits and vegetables of different colors contain different phytonutrients, which offer different health benefits.
Try to include one or two vegetables in every meal. Next time you want a snack between meals, reach for fresh, seasonal produce instead of processed foods.
Green, leafy vegetables are rich in vitamin K, which helps promote proper blood clotting to protect your arteries. These vegetables include:
They're high in dietary nitrates, which may decrease arterial stiffness and reduce blood pressure. Green leafy vegetables are among the food options that offer greater cardiovascular benefits. According to the American Heart Association, they could offer a lower risk of heart disease than other fruits and vegetables.
Berries are rich in antioxidants, which can help protect the body against inflammation and oxidative stress. A higher intake may help reduce your risk of coronary heart disease. Try snacking on blueberries and strawberries between meals or using them to make a delicious dessert.
Replace saturated fats with healthy fats like olive oil, nuts, and seeds. These fats may help lower your blood cholesterol levels. High levels can cause a buildup of plaque in the arteries, leading to an increased risk of heart attack or stroke.
Avocados are a great source of heart-healthy monounsaturated fats. According to the Journal of the American Heart Association, eating two or more servings weekly could help lower the risk of cardiovascular disease by 16% and coronary heart disease by 21%. Consider using avocado as a substitute for cheese, butter, or other fat-heavy foods.
Seeds and nuts contain heart-healthy nutrients, fiber, and omega-3 fatty acids. These include:
Consuming seeds may improve heart disease risk factors like blood pressure and inflammation. Milled flaxseed may lower your cardiovascular disease and cancer risk while helping other conditions like diabetes.
Nutritious meals for seniors should include low-fat proteins like:
Fatty fish are packed with omega-3 fatty acids, which may play a protective role. They could help reduce your risk of heart disease and arrhythmias. Eating fish long-term may help support lower levels of:
Add fish to your balanced diet for seniors or consider taking omega-3 supplements. Consult a doctor before adding new supplements to your routine.
Consuming refined carbs may increase your risk of coronary heart disease. Whole grains, on the other hand, are protective. Common whole grains include:
According to Current Opinion in Cardiology, eating a plant-based diet featuring whole grains may help prevent and manage hypertension. Eating whole grains instead of refined grains could help reduce your risk of:
As you start applying these senior nutrition tips, stock up your kitchen or consult your senior living community's dining program. They can help you discover nutritious meals for seniors that suit your dietary needs. Here are a few extra tips to help you eat heart-healthy.
Try to reduce your intake of foods that are high in trans and saturated fats. These may increase "bad" cholesterol and lower "good" cholesterol. Foods high in these fats include:
Consuming refined carbohydrates (sugars and refined grains) may increase your risk of type 2 diabetes, heart disease, and obesity. Too much salt can boost your blood pressure. Try to reduce your intake of processed foods to protect your heart.
Follow these dietary guidelines for Americans as you adjust to a balanced diet for seniors. These guidelines include adjusting your serving sizes and consuming balanced meals that feature:
Try to plan your meals ahead of time to avoid snacking on processed foods. For help, consult your senior living community's dining program. You can discover healthy, delicious meals that benefit your heart health.
Following a healthy diet for seniors shouldn't feel daunting. Instead, use these senior nutrition tips to add heart-healthy foods to your routine. Remember, you don't have to do it all alone.
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