Maintaining heart health is one of the primary keys to maintaining a healthy lifestyle, especially for seniors.
A heart healthy diet can help people of all ages reduce the risks of cardiovascular disease, diabetes, and a range of other physical ailments that can impact the heart, wellbeing, and overall quality of life.
In our effort to support healthy aging, we wish to provide greater understanding and tips for creating a heart healthy diet for seniors.
Understanding Heart Health
Heart disease is the number one killer of adults in the United States. It is responsible for more than 800,000 deaths per year.
The risks of developing heart disease, or related conditions that comprise cardiovascular disease, increases with age.
15.35% of American adults over 65 have been diagnosed with heart disease.
In the American Heart Association’s 2020 Heart Disease & Stroke Statistical Update, they state that 77.2% of males and 78.2% of females aged 60-79, have cardiovascular disease. These numbers increase to 89.3% of males and 91.8% of females over 80 years of age.
There are many causes and risk factors for heart disease, including biological sex, family history, age, smoking, obesity, diabetes, high blood pressure, and an unhealthy diet.
Diet plays a crucial role in managing heart health by influencing factors such as cholesterol levels, blood pressure, and overall weight.
Key Components of a Heart Healthy Diet for Seniors
Eating a heart healthy diet can go a long way to reducing the risk of heart disease and managing the condition following diagnosis.
While incidents of heart disease are high among American seniors, a shift in dietary practices could prevent heart attacks, strokes, and the advancement of other impactful conditions like diabetes.
Here are some of the key elements of a heart healthy diet:
Fruits and Vegetables
Fruits and vegetables are a great way to maintain health at any age. These foods are rich in heart healthy fiber and antioxidants.
Fiber can help lower cholesterol levels, particularly "bad" LDL cholesterol. It binds to cholesterol in the digestive tract and prevents it from absorbing into the bloodstream, reducing the risk of atherosclerosis, or hardening of the arteries. Fiber can also help regulate blood pressure and promote a healthier weight.
Antioxidants can help combat oxidative stress and inflammation. They may also reduce cholesterol and improve circulation and blood flow.
Leafy greens, berries, and citrus are some of the most heart friendly options.
Choose to eat:
- Leafy greens like spinach, kale, collard greens
- Broccoli
- Carrots
- Berries like blueberries, raspberries, strawberries and blackberries
- Citrus like oranges and pink grapefruit
- Apples
- Bananas
- Red peppers
- Tomatoes
Whenever possible, try to “eat the rainbow.” This means eating a variety fruits and vegetables in a variety of colors. Many of the foods listed above contain natural fiber and are high in vitamin C and beta carotene, which function as antioxidants.
Whole Grains
Whole grains are packed with fiber and nutrients that can reduce blood pressure and regulate blood sugar, helping to manage weight and conditions like diabetes.
Try to eat things like:
- Oats
- Quinoa
- Brown rice
- Buckwheat
- Pot barley
When shopping for whole grains, make sure the label reads ‘whole grain,’ especially when shopping for bread.
Healthy Fats
Heart healthy fats include both monounsaturated and polyunsaturated fats. They can help lower cholesterol and reduce the risks of heart disease.
Foods that contain heart healthy fats include:
- Avocados
- Nuts like almonds, cashews, and walnuts
- Olives
- Fish like salmon, trout, tuna, and herring
- Seeds like flax, hemp, sunflower, pumpkin, and chia
- Plant based oils like olive, peanut, sunflower, soybean, sesame, and safflower
- Unsalted, natural nut and seed butters
These fats are essential to a heart healthy diet but portion control is necessary. It is recommended that only 35% of your daily calories come from unsaturated fats. This number can be lower depending on the dietary needs of each individual. If, for example, you are placed on a low-fat, restricted diet, follow the doctor’s recommendations rather than our advice offered here.
Lean Proteins
Proteins are a necessary part of any healthy diet. Like many of the foods on this list, lean proteins can help reduce cholesterol. They can also support muscle health which is critical for metabolic function. Some lean proteins are high in the heart healthy omega 3 fatty acids.
Choose lean proteins like:
- Eggs
- Greek yogurt
- Skinless chicken and turkey
- Edamame
- Nuts and Seeds
- Beans and legumes like chickpeas, red kidney beans, lima beans, and black-eyed peas
- Lentils
- White fish like cod, tilapia, flounder, sole, and halibut
Low Sodium Options
One of the most important parts a heart healthy diet for seniors is reducing sodium intake.
Too much sodium can increase blood pressure by causing the body to retain water. This increase blood volume and forces the heart to work harder.
Consider flavoring food without salt. Try:
- Herbs like cumin, rosemary, cilantro, dill, parsley, thyme, and celery seeds
- Hot spices and peppers like cayenne, jalapenos, and roasted chipotle peppers
- Citrus juice or zest
- Vinegars like cider, wine vinegar, Balsamic, rice, or flavored
- Sesame oil
If using prepackaged goods, like store bought dry rubs or marinades, be sure to check both the sugar and sodium content. Whenever possible, try to make your own so you can control these components.
Practical Tips for Implementing a Heart Healthy Diet
Knowing you need to eat a healthy diet and seamlessly adopting one are two different things.
Fortunately, there are a few things you can do to make the implementation easier!
Meal Planning
Planning your meals for the week can make life so much easier.
Knowing what you will eat at each meal, each day, can simplify both grocery shopping and meal preparation. When you have a plan, you are less likely to stray or choose quick and easy processed options that do not support heart health.
Remember, many fast, convenient frozen and prepared meals found at the store are high in sodium which is problematic.
Tips for heart healthy meal planning:
- Write down meal and snack ideas. Look at the foods you have on hand and look for recipe ideas online or in cookbooks. If you have a favorite meal, see if you can recreate it with heart healthy substitutions.
- Make a grocery list. Include the items you need to prepare your planned meals. Check the local flyers for deals on heart friendly options.
- Go shopping. Stick to your list to keep yourself on track.
- Prep ingredients when you can. Pre-chop vegetables or pre-portion your food so that it is ready to go at cook time.
- Family and caregivers can be a great help in meal planning. Ask for their meal ideas to add a little variety to your diet.
Smart Grocery Shopping
When shopping, it is important to read and understand food labels.
Pay attention to things like trans fats instead of overall fat content. Remember, not all fats are bad.
For example, some labels will say 0 grams of trans fat, but if the ingredient list contains partially hydrogenated oil, there may be some trans fats in the product. The 0 grams means there is less than 0.5 grams of trans fat per serving. Depending on the size of the servings, and how much you consume, you compound the trans fat and may end up eating too much.
Limit the amounts of added sugars, saturated fat, and sodium. Whenever possible, compare brands and choose the one with the lower amounts.
Beyond carefully reading labels, try to do the bulk of your shopping in the perimeter of the store. Most of the heavily processed foods are in the center aisles. The perimeter is where you will find fresh foods like produce, meat, and dairy. Shopping these items allows you better control over sodium, fat, and sugar content.
Cooking Methods
How you prepare your meals matters.
Instead of frying foods, choose heart healthier options like grilling, steaming, or baking. These methods reduce oil use and give you better control.
Another important element is how you top your meal. Sauces can be high in sodium and unhealthy fats. Instead of cream sauces, consider vinegar based options. A mix of olive oil, vinegar, and fruit/citrus juice can make a wonderful option for salads, pasta, and sides like potato or bean salads.
Find Support in Adopting a Heart Healthy Diet for Seniors
While creating and adopting a heart healthy diet for seniors requires close attention to detail and changing some go-to food options, there are many ways to simplify the process.
By making small, manageable changes at the beginning, you can set yourself up for success. You may not need to empty your pantry and start from scratch. Begin with simple food swaps, brown rice instead of white, or steamed broccoli instead of a baked potato.
Meal planning for the week is one of the best ways to focus on these changes without depriving yourself of what you love to eat. Focus on flavor profiles you enjoy, then find ways to incorporate that in a more heart healthy way.
As a senior, involving your family or caregiver in the process can make a real difference.
At Care Indeed, our team provides personalized care which can include support in identifying and obtaining heart healthy ingredients. From grocery shopping to meal preparation, we have you covered.
No one needs to make this transition alone. Speak to your doctor, your caregiver, and your family. These supports can help you stick to your heart healthy diet and have a little more fun while you do it!
Contact Care Indeed if you or your loved one needs additional support at home.
