Heart health is one of the most common concerns among many
seniors, who are unable to find healthy ways of keeping heart diseases at bay.
Following a healthy diet plan can contribute to preventing these conditions and
work to show improving outcomes in senior years. A team of Home Care Richmond
experts has made a list of heart healthy foods for seniors that also helps
lowering blood pressure, keeping cholesterol in line and other conditions
related to heart.
Dark Chocolate
Cocoa is the plant, chocolate is made from. It is a rich
source of flavanols that helps lower the blood pressure and prevent the
excessive formation of blood clots. It also works as an antioxidant, which
keeps low-density lipoprotein (bad cholesterol) from occurring with the walls
of arteries, thus, preventing the risk of heart attack.
Consuming 70 percent dark chocolate is suggested to get more
flavanols and antioxidants with less amount of sugar, because sugar tends to
increase the risks of heart disease.
Raspberries
Raspberries contain a sufficient amount of polyphenols,
which is an antioxidant that prevents damages causing free radicals in the
body. It is also a source of vitamin C and fiber, and both are correlated to
lowering the risk of stroke.
Other berries, like blueberries, strawberries, black
berries, are a great choice of essential nutrients and fiber among seniors.
Salmon
Salmon is one of the best heart healthy foods, because it
contains a rich amount of Omega-3 fatty acids that have anti clogging
properties and hence, improves the blood flow. Omega-3 helps to lower the
triglycerides—a type of fat leading to heart issues.
Eating two servings of fatty fish each week is proved to be
beneficial for seniors’ hearth health.
Walnuts
Walnuts are considered to be high in good fats. It contains
monounsaturated fats, which if taken instead of saturated fats, like butter,
helps to get rid of bad cholesterol (low-density lipoprotein) and increase good
cholesterol (high-density lipoprotein).
Walnuts are rich in Omega-3 fatty acids as well, however,
they don’t tend to have the similar type of Omega-3 as fish.
Chickpeas
Chickpeas are an ideal source of soluble fiber that helps
lower the bad cholesterol (LDL) as well as other legumes, lentils and beans. If
you are buying your senior loved one a can of chickpeas or beans make certain
that it should not contain high sodium or salted added varieties, because
sodium tends to increase the risks of blood pressure. If you mistakenly buy a
can that contains sodium or salt, rinse them thoroughly to wash it off.
Oats
Oats contain beta-glucan, a type of fiber that lowers LDL
(bad) cholesterol, preventing the risks of heart attack. One cup of cooked oats
will give the total amount of beta-glucan seniors need every day to lower the
cholesterol.
Fruits And Vegetables
Fruits and vegetables are undoubtedly are great sources of
vitamins, fiber and essential nutrients that helps lower LDL cholesterol and
boost heart health to prevent heart diseases. Fruits like melon, grapefruit,
bananas, raisins, cranberries, fig, pomegranates, apples, red grapes, apricots,
mangoes, oranges etc, and vegetables like beets, avocados, carrots, cabbage,
kale, okra, spinach, eggplant, broccoli, leeks, red peppers etc contain all the
essential nutrients that help prevent heart diseases in senior years.
These are some of the most heart healthy foods for aging
adults. If your senior loved one is experiencing blood pressure, high
cholesterol or other issues associated with heart, consider consulting a
well-known heart doctor and hiring a knowledgeable caregiver, who will
not only prepare a healthy diet plan but will also offer companionship to stay
happy in golden years to boost overall wellbeing.
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