Best Foods for Your Heart After 80
According to the CDC, the two top causes of death for seniors are heart disease and cancer, which shows how crucial it is to focus on your heart health.
Adding heart-healthy foods to your diet is essential for fighting off diseases and improving your quality of life. But with so much information online, knowing which foods are beneficial can be difficult to find.
If you're struggling to get this information, you've come to the right place. Here are the best foods for your heart after 80.
Best Foods for Your Heart After 80
One of the top heart-healthy eating tips is to slowly introduce these foods into your diet. Luckily, there are countless recipes you can try to suit your skill level. The following are some of the best heart-healthy foods:
Leafy Green Veggies
An essential part of a senior heart health diet is leafy green veggies.
Seniors should eat plenty of spinach, kale, and collard greens because they're full of valuable antioxidants. According to the American Heart Association, dark leafy greens lower the risk of heart disease compared to other fruits and veggies.
Fatty Fish
Anyone who wants to improve their nutrition for seniors should include fatty fish in their diet. The following are essential for heart health thanks to their omega-3 fatty acids:
- Salmon
- Mackerel
- Tuna
These healthy fats play a protective role against developing heart disease and arrhythmias.
Whole Grains
Whole grains are powerhouse foods for aging hearts. Examples include the following:
- Brown rice
- Oats
- Quinoa
Unlike refined carbs like white bread or pasta, whole grains are excellent for heart health. In fact, swapping out refined carbohydrates can prevent seniors from developing cardiovascular disease, stroke, and coronary heart disease.
When you join a senior living community, you're guaranteed a heart-healthy diet that prioritizes a nutrient-rich diet with foods like whole grains.
Olive Oil
Our dietary tips for people over 80 wouldn't be complete without mentioning extra virgin olive oil. Olive oil is a staple in the Mediterranean diet because of its taste and as a source of healthy fats.
The beauty is that you can add olive oil to most savory dishes. You can either add a glug while cooking or drizzle it over a salad for a healthy choice.
Legumes
A surefire way for seniors to protect their hearts is by eating beans.
A common cause of heart disease is high cholesterol, often caused by over-eating red meat and trans fats, which are found in desserts. Don't worry, you don't need to give up meat, but you can occasionally swap it out for beans. The following are all great examples to add to your dishes:
- Black beans
- Pinto beans
- Soybeans
Other excellent legumes are lentils and chickpeas, which can be incorporated into endless recipes.
Nuts
Nuts are renowned for being packed with protein, but they also do wonders for heart health. Although all types are beneficial, certain nuts are considered more heart-healthy than others, such as almonds, macadamia nuts, and hazelnuts. But make sure you eat unsalted or unsweetened nuts; otherwise, these added ingredients will cancel out the positive heart-friendly benefits provided by the nuts.
Seeds
Seniors should also introduce seeds to their diets. Aside from being low in calories, seeds are a fantastic source of heart-healthy nutrients like omega-3 fatty acids. Another benefit is that seeds slash heart disease risk factors, such as blood pressure and inflammation.
The best types of seeds include pumpkin, chia, and flaxseeds. These are great because you can either sprinkle them over your morning oats or your favorite salad.
Vitamins and Minerals
If you're struggling to get enough heart-healthy vitamins and minerals, it may be wise to take supplements. Vitamin B1 helps heart function and magnesium, which promotes good heart health. Before adding these to your diet, seniors should discuss supplements with their personal care services to see if it's the best option for their diet.
Dark Chocolate
Calling all dessert lovers in search of dietary tips for over 80 individuals!
The good news is you don't need to sacrifice your sweets to have a healthy diet. Choose dark chocolate with a high cocoa content so that you can reap the benefits of its antioxidants while enjoying a treat. But only consume dark chocolate in moderation because the calories quickly add up.
Top Foods to Avoid
Although you don't need to cut these out entirely, they can harm your heart. Seniors should avoid consuming junk food, or "empty calories," because they don't provide any nutritional value. Other common foods to avoid are listed below.
Foods With Too Much Sugar
As for heart health, sugary snacks are packed with saturated fat and refined carbs, which as mentioned, are terrible for your heart. Snacks are also packed with calories, and if you aren't getting enough exercise, it could put a strain on your heart.
Sure, enjoy the rare treat, but seniors should try to cut down on sugar.
Fried Foods
Another culprit for poor heart health is fried food. Fried foods are high in trans fats and oils, and raise cholesterol that can cause heart disease. Get into the habit of eating whole foods instead.
High Sodium Foods
Another thing to avoid is food high in sodium. If you eat too much salt, your body may retain fluid, which puts you at a greater risk of heart disease. A great way to curb salt is to eat potassium-rich foods like avocados and always read labels to check the content.
Best Foods for Your Heart After 80
Now that you know the best foods for your heart after 80, you can find recipes that incorporate heart-healthy foods. Although it sounds overwhelming, once you know what to look for, it'll be easier to make the right decisions.
At Barnes Place Personal Care, we understand the importance of a well-rounded, healthy diet, which is what we provide our residents. We also offer personalized care plans so that each resident receives the best quality care.
If you're interested in our senior living community in Latrobe, PA, we'd love to hear from you, so contact us here.