Diet doesn’t seem like a big deal when you’re younger, but it can affect many aspects of your health with time, even memory. Many health issues become more common with age, like heart disease, and what your loved one eats can impact their future. They need care and support as they age, and investing in their diet can help. 

Many heart-healthy foods, such as low-fat or fat-free dairy products, fruits and vegetables, lean protein, healthy oils and fats, and whole grains, can benefit heart health for older adults. 

Heart-Healthy Foods

Taking care of your heart is crucial, and one of the most critical steps is to consume a heart-healthy diet. 

Low-Fat or Fat-Free Dairy

Low-fat or fat-free dairy products are an important part of a healthy diet that can help prevent heart disease. A balanced diet that includes dairy products, other healthy foods, and regular exercise can help improve overall well-being.

Ideal dairy products for your loved one’s health include: 

• Low-fat milk
• Soy milk
• Soy yogurt
• Low-fat cheese
• Low-fat plain yogurt

Fruits & Vegetables

Incorporating fruits and vegetables into your diet can help reduce the risk of heart disease. They have essential vitamins, minerals, and antioxidants that are beneficial for your health while being fantastic sources of fiber.

Look to add these fruits and vegetables to your loved one’s diet:

• Leafy greens like lettuce, spinach, and bok choy
• Tomatoes
• Carrots
• Okra
• Cabbage
• Apples
• Oranges
• Bananas
• Mangoes
• Low or no-salt canned vegetables
• Canned or frozen fruit without added sugar

Protein

Protein plays a crucial role in maintaining a healthy heart. However, it’s important to note that not all protein sources are created equal. 

Choosing high-quality protein sources such as lean meat, fish, eggs, and legumes over processed and high-fat options can impact heart health.

Prioritize these proteins for your loved one at the grocery store: 

• Seafoods
• Tofu
• Chicken and turkey
• Beans, peas, and lentils
• Eggs
• Lean meats like ground beef and beef sirloin
• Unsalted nuts

Oils & Fats

Oils and fats are essential for your loved one’s diet but are often misunderstood. For many years, people avoided them to prevent heart disease, but not all fats are the same. Your body needs healthy fats to function properly. 

Good sources of healthy fats include nuts, avocados, olive oil, and fatty fish like salmon. On the other hand, we should limit our intake of saturated and trans fats.

You can help your loved one make the following changes to their diet to help get more healthy fats: 

• Use oil-based salad dressings like vinaigrettes over creamy dressings
• Use low-fat options for condiments like mayonnaise
• Use vegetable oils over butter when cooking a meal

Whole Grains

Including whole grains in your daily meals can benefit your heart health. They’re packed with essential nutrients like fiber, B vitamins, and minerals, which can lower the risk of heart disease. Whole-grain products can be worth adding to your loved one’s daily meals to help protect their health.

Make sure you look for items listed as 100% whole grain. If a product has multiple ingredients, make sure whole grain is at the top of the list.

Foods to add to your loved one’s diet include: 

• Brown or wild rice
• Quinoa
• Oats
• Whole-wheat pasta or couscous
• Whole-grain oatmeal or shredded wheat
• Whole-grain bagels, English muffins, or tortillas

How Else Can You Lower the Risk of Heart Disease?

Caring for your heart is essential to living a long and healthy life. Besides diet, there are several ways to lower your risk of heart disease.

The following habits can help reduce the risk of heart disease: 

• Consistent exercise: Regular exercise can benefit many aspects of someone’s health, including their heart. Adults should get at least 2 hours and 30 minutes of exercise weekly. 
• Maintain a healthy weight: Obesity can increase the risk of heart disease. Maintaining a healthy weight can help avoid extra stress on the body. 
• Quit smoking: Smoking can lead to many health conditions, including heart disease. Quitting smoking can help lower someone’s risk of heart complications. 

Invest in Your Loved One’s Future

As we age, it can become harder to maintain a healthy diet and keep up with daily activities independently. Senior living communities offer more than just a place to live—they can provide valuable resources for older adults looking to maintain a healthy lifestyle. 

From daily meals to social activities, these communities help older adults stay active and engaged through personalized care plans. Additionally, many services and amenities are available in senior living communities, like housekeeping, personal care, and private dining rooms. 

Contact Ralston Creek Neighborhood and schedule a tour to see if this lifestyle fits your loved one’s needs.