About one in four deaths in the United States is caused by heart disease. What’s more, seniors are especially at risk for developing heart conditions. Thankfully, making small changes to your diet can have a big impact on your heart health.
Unfortunately, many don’t know what kind of heart-healthy foods for seniors best fit their needs and lifestyle. Nutrition counseling, like that offered by Buckner Villas, can help. If you’re unsure of what your diet should look like, call us at 512.580.9882 for more information about our nutrition counseling program.
6 Heart-Healthy foods for Seniors
1. Oatmeal
Oats are rich in fiber, which can reduce cholesterol levels and help keep your arteries clear. Fiber also helps you feel full longer, which can be helpful if you’re trying to lose weight. Add some fresh fruit or a dash of cinnamon to oatmeal for a healthy, satisfying breakfast or snack.
2. Fish
Fish such as salmon are packed with omega-3 fatty acids, which have been shown to reduce the risk of heart disease. Omega-3s can also help lower blood pressure and triglyceride levels. Senior citizens should aim to eat two servings of fish per week.
3. Beans
Beans are another great source of fiber, and they’re also low in calories and high in protein. Because of their nutrient profile, beans can help reduce the risk of heart disease and obesity. Add beans to soups, salads, or rice dishes for a hearty, heart-healthy meal.
4. Nuts
Like beans, nuts are a great source of protein and fiber. They’re also high in essential vitamins and minerals like magnesium and potassium. Nuts can help lower cholesterol levels and improve blood sugar control. Just be sure to eat them in moderation, as they are high in calories.
5. Dark Chocolate
You read that correctly—dark chocolate can be good for your heart! Dark chocolate contains flavonoids, which are antioxidants that can help reduce inflammation and protect against cell damage. Choose dark chocolate with a cacao content of 70% or higher for the most benefits. Eat it in moderation, though, as chocolate is still high in calories and sugar.
6. Berries
Berries like blueberries, strawberries, and raspberries are loaded with antioxidants called polyphenols. These polyphenols can help promote heart health by reducing inflammation and protecting against cell damage. Enjoy berries as a healthy snack, or add them to yogurt or oatmeal for a boost of flavor and nutrition.
How to Develop a Heart-Healthy Diet for Seniors
If you’re looking to improve your heart health, one of the best things you can do is to consult a nutrition counselor. Nutrition counseling can help you develop a heart-healthy diet that fits your needs and lifestyle.
A nutrition counselor will work with you to create a meal plan that is low in saturated fat and cholesterol and high in fiber. They will also help you choose heart-healthy foods that are rich in omega-3 fatty acids, magnesium, and potassium.
Working with a nutrition counselor is a great way to get the most out of your food and improve your overall health. If you’re interested in learning more about nutrition counseling, contact Buckner Villas today.
Stick to a Heart-Healthy Diet for Seniors at Buckner Villas
Buckner Villas is committed to helping seniors live their best lives possible by providing access to quality care and amenities like our healthy meal options available daily—including many of the heart-healthy foods for seniors on this list. Plus, you’ll have the opportunity to stay active with activities around our beautiful campus and in the city of Austin.
Being in central Texas grants our residents access to decent weather all year, with the added benefit of new things to do coming into town regularly. Contact us today by calling 512.580.9882 to learn more about our beautiful, full-service retirement community.