One of the advantages of getting older is we often have more time to focus on ourselves. With more time to spend on our own health and happiness comes more time to plan our meals and try new foods. And if we add a pinch of adventure, we can discover many new-to-us heart-healthy foods that are not only tasty, but that are good for us, leading to healthy dining habits.
But what are heart-healthy foods for seniors? Here are eight examples of tasty and nutritious foods that promote heart health:
- Fruit: We all grew up hearing that fruit was a health food choice, but some fruits are healthier than others. For example, oranges and cantaloupes have high levels of beta-carotene, potassium, magnesium and fiber, while blueberries, strawberries, cranberries and raspberries contain phytonutrients, as well as fiber.
- Oatmeal: Looking for a satisfying way to start your day? Oatmeal contains soluble fiber, which helps lower cholesterol, and it can fill you up so you can avoid giving in to unhealthy snacking temptations later in the day. If you observe a gluten-free diet, be sure the oatmeal packaging clearly states “Gluten Free.” Not all oatmeal is safe for those with celiac disease or a gluten intolerance.
- Fish: Not everyone enjoys fish, but if you do like fish, you’re a step ahead in eating health foods. Salmon, mackerel, albacore tuna and herring all contain omega-3 fatty acids, which may help reduce blood pressure, as well as your risk of developing blood clots.
- Nuts: While it’s true that nuts can be high in calories, some types of nuts, eaten in moderation, can play an important role in a heart-healthy diet. These include unsalted walnuts, almonds and other tree nuts. They contain mono- and polyunsaturated fatty acids, which work to keep your blood vessels clear.
- Flaxseed: Adding ground or milled flaxseed to foods such as oatmeal and yogurt will give you extra omega-3 fatty acids, as well as fiber.
- Colorful vegetables: Carrots, sweet potatoes, red peppers and acorn squash do more than brighten up your dinner plate. They’re chock-full of vitamins and heart-healthy carotenoids, as well as fiber.
- Legumes: Legumes, such as chickpeas (garbanzo beans), kidney beans and lentils, have long been a staple in vegetarian diets because of they pack a punch of nutrition, providing protein, fiber, B vitamins and iron.
- Dark chocolate: Eating a heart-healthy diet doesn’t mean having to give up treats. Dark chocolate, which is at least 70 percent cocoa, is rich in flavonoids, which may have an antioxidant effect. Go ahead and treat yourself to a piece of dark chocolate every day. After all, it’s good for your health.
No food will single-handedly prevent heart disease, but by consuming certain types of foods, you give your heart a helping hand, increasing your chances of living a longer and healthier life.
Focusing on your health is just one of the keys to a happy and fulfilling retirement. Learn more about successful aging through Masterpiece Living.
