Looking after your heart is one of the most important things you can do, for both longevity and quality of life. But don’t let the importance of cardiac care intimidate you – it can be as easy as making a few simple changes to your diet. Below are some foods that you can fit comfortably into any senior living lifestyle to help easily (and deliciously) stave off heart disease.
A diet rich in fish does wonders for your heart. The best options are fatty fish rich with healthy oils, with standbys like salmon and tuna (either fresh or canned) being popular favorites. The secret is the vitamin D, with a single serving of salmon providing more than two-thirds of the Institute of Medicine’s daily recommended vitamin D intake, Health.com reported.
A recent study from the American College of Cardiology revealed that vitamin D is a major component in heart health. Among observed patients, vitamin D deficiency was linked to increased instances of coronary artery disease, so don’t be afraid to enjoy that seafood dinner.
When it comes to snacks, consider swapping that bag of potato chips for a serving of nuts. Chips contain a high amount of sodium, which is a major culprit behind raising blood pressure and putting you at greater risk of cardiovascular disease.
Nuts, on the other hand, contain unsaturated fatty acids that can help lower your low-density lipoprotein (more commonly known as “bad” cholesterol), which, if allowed to build up, can lead to serious heart complications. Additionally, nuts contain protein, fiber and vitamin E. These contribute to overall heart health, making for one powerful little snack.
Fruits and vegetables
All your life you’ve been told to eat enough fruits and vegetables, and not surprisingly, it remains one of the most important pieces of wisdom when it comes to eating for heart health. In addition to being low in both calories and fat, fruits and vegetables are great sources of vitamins A and C, potassium and fiber – all things your heart will love you for.
Just be sure to eat fresh whenever possible. The American Heart Association recommends against canned vegetables if you can avoid them. These are notorious for being high in sodium, which can actually increase your risk of cardiovascular disease.
Source: Julia Little http://www.sunriseseniorliving.com/blog/april-2014/diet-tips-for-a-healthy-heart.aspx