The risk of heart disease increases with age, and a heart healthy diet is essential for the maintenance of cardiovascular health. We’ll discuss five heart healthy foods for seniors and the potential of certain supplements to boost heart health.
As children, we happily sprinted through fields of grass, thinking we were invincible. As we age, however, our bodies also go through changes. We may experience the loss of certain aspects of ourselves, such as hair or memory. To avoid more losses, taking care of ourselves becomes paramount. This is especially crucial for seniors aged 65 and above as it significantly influences their quality of life.
Doctors recommend adopting a healthy lifestyle, which includes regular exercise and stress management. Maintaining a nutritious diet is one of the best ways to support heart health, and eating foods that provide specific benefits to the heart and blood circulation can help even more. Keep reading for your next meal inspiration, but always consult with your doctor or a nutritionist before making any significant changes to your diet.
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Heart healthy foods for seniors:
Fish
Certain species of fish, such as salmon, trout, and tuna, are rich in beneficial nutrients. Specifically, they contain Omega-3 fatty acids, which play a vital role in cell function, structure, and communication. Omega-3 is particularly beneficial to the cardiovascular system, as it helps lower triglyceride levels, a type of fat that circulates in the blood. High levels of triglyceride are associated with an increased risk of heart disease and stroke. Furthermore, Omega-3 may lower the risk for blood clot formation and potentially lower the chances of developing Alzheimer’s disease or dementia.
Heart healthy foods for seniors:
Vegetables
While your inner child may still have reservations about eating vegetables, they’re full of nutrients and minerals vital for overall health. Leafy greens, in particular, can be beneficial due to their high nitrate content. When consumed, nitrates have the potential to relax arteries and veins throughout the body, thereby reducing stress on the heart and improving blood flow. Other vegetables, such as beets, radishes, and carrots, are also rich in nitrates.
It’s worth noting that synthetic nitrate should be avoided, as it may increase the risk of cancer and complications during pregnancy. Synthetic nitrate is commonly found in processed and preserved meats such as hot dogs, ham, and bacon.
Heart healthy foods for seniors:
Olive oil
Olive oil’s role in Starbucks coffee may be controversial, but there’s no doubt that it offers multiple benefits for heart health. Olive oil contains various fatty acids, including Omega-3 and oleic acid, which may reduce inflammation and exhibit beneficial effects on cancer-related genes. These fatty acids also help to lower levels of low-density lipoprotein — commonly known as ‘bad cholesterol,’ which can contribute to the blockage of blood vessels.
In addition, olive oil is rich in antioxidants, which not only aid in reducing inflammation but also help lower the risk of several chronic diseases. The antioxidants present in olive oil play a vital role in protecting cells against oxidative damage.
In fact, a study discovered that people who consumed olive oil had a 19% reduced chance of dying from cardiovascular disease compared to those who didn’t use olive oil.
Heart healthy foods for seniors:
Avocados
While fruits are generally beneficial for the body, avocados are a unique addition to a heart healthy diet. Consuming just one avocado per week can potentially reduce the risk of heart disease by approximately 21%. Avocados are not only full of vitamins and minerals but also contain oleic acid. They’re also a hefty source of fiber, which helps with lowering cholesterol levels and blood pressure.
Researchers recommend replacing foods high in saturated fats, such as butter, cheese, and processed meats, with avocados.
Heart healthy foods for seniors:
Dark chocolate
You don’t have to give up dessert for a healthy heart — dark chocolate may have multiple health benefits, including lowering cholesterol levels, preventing blood clots, and more. Compared to other types of chocolate, dark chocolate contains 50-90% cocoa solids, which have a high content of flavanols, a type of compound found in plants. Flavonols support nitric oxide production and may also lower the risk of skin cancer.
Dark chocolate offers additional benefits, such as increasing insulin sensitivity, which may lower the risk of diabetes. It’s also very nutritious, containing a significant amount of fiber, iron, and many other minerals. Moreover, dark chocolate is also a potent source of antioxidants.
Heart healthy foods for seniors:
Supplements
Incorporating supplements into your diet may contribute to a healthy heart. For example, MitoQ offers a supplement that supports heart health through innovative technology. It contains vitamin D, magnesium, and L-carnitine, a naturally occurring amino acid. Additionally, it contains 5mg of MitoQ, a supplement designed to help reduce cellular stress and promote a healthier heart rhythm.
When our cells create energy, free radicals are also generated, which are unstable chemicals that can cause damage to other cells. While our bodies naturally produce antioxidants to control these free radicals, their production tends to decline with age. The MitoQ supplement is designed to help replenish the antioxidant levels in our bodies.
MitoQ is a company based in Auckland, New Zealand, founded by scientists Mike Murphy and Robin Smith. They theorized that a “targeted antioxidant molecule” could support and enhance an individual’s overall health. Now, MitoQ is a patented molecule that can be absorbed into the cell directly; furthermore, it is backed by numerous research studies. MitoQ continues to support scientific research aimed at improving the efficiency and effectiveness of its product.
Heart healthy foods for seniors:
Final thoughts
Taking care of ourselves becomes more challenging as we age, but it remains crucial for a long and healthy life. The nutrients we consume through our diet play a significant role in supporting our organs, making a nutritious diet important. Supplements can be useful as valuable alternatives to provide the necessary minerals that may be lacking in our regular diet.
Before making significant changes to your diet, it is advisable to consult with a doctor or do more research — you can get started by exploring the resources below. Ultimately, while we may not be able to frolic in the same way we did as children, adopting certain lifestyle changes can help us strive for a healthier life.
Further reading:
Cleveland Clinic: Omega-3 Fatty Acids
Medical News Today: Just a cup of nitrate-rich vegetables daily promotes heart health
American Heart Association: Olive oil may lower heart disease risk
Harvard Medical School: Enjoy avocados? Eating one a week may lower heart disease risk
Mayo Clinic: Choose dark chocolate for your heart
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
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