SENIOR HEART HEALTH
8 DIETARY TIPS FOR IMPROVING SENIOR HEART HEALTH CONT ... 1 . Fill up on plants . Plant-based foods include vegetables , fruits , whole grains , beans , and legumes . These whole foods are high in nutrients , including fiber . Fiber can lower the risk of heart disease and may stave off weight gain by helping you feel fuller for longer . Eat a colorful variety of fruits and veggies . Make sure you select grains that are whole , like whole wheat bread , oatmeal , and brown rice .
2 . Steer clear of processed foods . Packaged foods tend to be low in nutrients and high in calories , saturated and trans fats , sodium , and added sugars . Excess calories can lead to weight gain , unhealthy fats can raise bad cholesterol , and sodium can increase blood pressure . A heart-healthy diet also limits foods containing added sugar so you can focus on foods that pack more nutrients .
3 . Opt for lean sources of protein , such as eggs , beans , seafood , and skinless cuts of poultry . Aim to eat fish that ’ s rich in omega-3 fatty acids at least twice per week . Try salmon , herring , tuna , and trout . Omega-3 fatty acids appear to promote heart health .
4 . Choose fats wisely . Saturated fats are found in animal sources , including fatty cuts of meat and whole-milk dairy products . They ’ re also in certain tropical oils , like coconut oil . Trans fats are found in processed foods that contain partially hydrogenated oils , such as some baked goods and fried foods . Replace these unhealthy fats with monounsaturated and polyunsaturated fats , which are in many nuts and seeds , canola and olive oils , fatty fish , and avocado . Healthier fats may even lower bad cholesterol levels , and decrease your risk of heart disease .
5 . Toss the salt shaker . Adults should have no more than 2,300 mg of sodium per day . Limiting your sodium intake even further , to 1,500 mg per day , may reduce blood pressure more . To control your salt intake , avoid processed foods , use less salt to flavor home cooked foods , and don ’ t dine out as often .
6 . Mind portion sizes . Keeping portion sizes in check can help whittle your waistline , and as a result , your risk for heart disease . Often , packaged foods contain more than one portion per serving , so read nutrition labels closely . Eating dinner off a small salad plate instead of a large dinner plate and sharing entrees at restaurants can also help you cut down on portion sizes .
7 . Drink plenty of water . Older adults can be at risk for dehydration . This is due in part to a decreased sense of thirst . So , be sure to drink plenty of water . Staying well hydrated may help keep your heart from working too hard . To make sure you ’ re getting enough fluids , pay attention to the color of your urine . If it ’ s clear or pale , you ’ re likely hydrated . If it ’ s darker , you should drink more liquids .
8 . Curb your alcohol intake . Alcohol may raise your blood pressure and triglyceride levels . Plus , alcoholic beverages add unnecessary calories to your diet . If you choose to drink alcohol , do so in moderation . Women should have no more than one drink per day . Men shouldn ’ t have more than two drinks each day .
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