It’s no secret that two of the most important aspects of healthy aging is diet and exercise. Our dietary choices have a direct effect on our bodies and health. As we age, it is imperative to be more aware of what these effects are, and how we can be helping or hurting ourselves through our diets. Heart-healthy food can help lower blood-pressure, high cholesterol, and help prevent cardiovascular diseases. Incorporate these healthy foods and nutrition tips into your diet for improved heart-health!
Salmon
Salmon is rich in omega-3 fatty acids, which is known to have an anti-clotting effect. Omega-3 fatty acids also help to lower your triglycerides, which is a kind of fat that and lead to cardiovascular disease.
Cheerios or Oatmeal
There have been several studies that have shown that eating a daily serving of Cheerios over a few weeks span (6-12) lowers cholesterol. Cheerios that are made with 100-percent whole grain oats contain a form of fiber that picks up the cholesterol from the intestinal tract. The cholesterol-lowering benefits of oats work best when combined with fruit and other high-fiber healthy foods.
Nuts
Nuts such as walnuts, peanuts, and almonds are all examples of high-fiber healthy heart snacks that are a wonderful option to throw over your oatmeal or salads. The Vitamin E found in these nuts also help lower cholesterol. Walnuts even have Omega-3 fatty acids that we talked about, which helps lower triglyceride fats.
Legumes
Legumes such as lentils, beans, and peas are an excellent source of protein and fiber without unhealthy fat. Legumes also to help lower blood sugar, which can help prevent diabetes and complications such as heart disease.
Blueberries, Strawberries or Other Berries
Not only are berries sweet, colorful, and delicious – they also have many health benefits! Berries are high in antioxidants, which help fight off chronic diseases. Adding berries to your diet can also help reduce your risk of heart attack. The wonderful thing about berries is that they are so versatile! You can sprinkle them over your yogurt, blend them in a smoothie, or add them to a fresh salad!
Dark Chocolate
No, it’s not too good to be true, recent studies have found that chocolate can have heart benefits! However, the catch is that it has to be dark chocolate at 60% or 70% cocoa. You can’t eat chocolate cake every day and expect a healthier heart! Dark chocolate helps restore flexibility to arteries while also preventing white blood cells from clotting.
At Rittenhouse Village, we want our residents to have happy and healthy hearts that keep pumping strong! It is important to remember that each of these suggestions work best when paired with a well-balanced diet and exercise regimen. Before changing your diet habits, it is imperative to consult a doctor. Our Personalized Health and Fitness program offers free medical examinations, educational classes, and fitness activities.
