CREATING A HEART HEALTHY DIET FOR AGING LOVED ONES
DECREASING THE RISKS OF HEART DISEASE WITH HEALTHY AND SATISFYING MEALS
Heart disease is the leading cause of death for our aging loved ones. According to the American Heart Association, more than 750M people aged 65+ perish each year from this disease. Our team at Solutions is here to assist in not only reducing this number, but also providing heart healthy options for both our clients and their family caregivers.
We understand that priorities get pushed aside for these caregivers when their main focus is caring for a loved one. We also see the difficulty that comes with aging and the ability to perform tasks that once seemed so easy, including cooking and exercise, as our clients get older.
Below are easy recipes filled with heart healthy ingredients to help both caregivers and their aging loved ones eat a heart healthy meal. It only takes one small step to begin a heart health journey. There’s no better time than now – jump to the bottom of this page, save and get started today.
HEART HEALTHY FOODS
FRUITS & VEGETABLES
Eating a variety of fruits and vegetables will aid in keeping your cholesterol numbers low and arteries clear.
COLOR! COLOR! COLOR!
Naturally bright and rich colored foods provide vitamin A, C, Fiber, Beta Carotene and more.
FRESH OR FROZEN?
The answer is both. If you’re buying frozen or canned the nutritional benefits are nearly the same. BUT, check for no sugar or no syrup additions in fruit packaging and no added salt in vegetables.
HEALTHY FATS
Nuts & Seeds are the small but mighty nutrient of the food world. However, like everything in life, moderation is best when eating these superfoods. Spoonfuls of peanut butter throughout the day will in fact have the opposite effect than the recommended small handful of nuts 3-4x per week.
MEAL PLANNING
Add nuts such as almonds, brazil nuts, pine or pistachios to salads or as a snack. In addition, seeds including chia, poppy, pumpkin, sesame, flax and sunflowers can be added to salads, yogurt, oatmeal, casseroles and more to increase your magnesium & vitamin intake + heart health.
NUT ALLERGIES?
Do you or a family member have a nut allergy? Consult your doctor about safe ways to add alternative heart healthy benefits to your diet.
LEAN PROTEINS
Heart Healthy protein is essential for many eaters to feel satiated and happy with their meal. But this isn’t the former Meat & Potatoes meal that your loved one grew up with. Instead, there are a number of ways to prepare beans, fish, turkey and chicken that will delight the taste buds and keep your heart healthy and happy.
PREPARATION
When cooked properly – baked, grilled, or sauted in light Olive Oil, for example – lean proteins are a great option to assist in lowering Cholesterol & blood pressure.
Choosing a lean cut: white meat, skinless, with fat removed is your best option to fulfill the inner carnivore cravings while maintaining a healthy diet.
ALTERNATIVES
Don’t eat meat? Explore Soy, nuts, beans and legumes + eggs and fish as additional protein sources.
WHOLEGRAINS
Oats & wholegrains are a great option for lowering cholesterol and preventing heart disease all together.
WHOLEGRAIN BENEFITS
An action as simple as swapping out white bread for wholegrain can make an impact on your heart health. White breads are made with refined grains, which removes the grain’s outer layer where the nutrients are stored. The benefits of these nutrients include vitamins and minerals key to improving your health and making you feel satiated longer after a meal. In addition, wholegrains lower LDL or “bad” cholesterol, which can improve your overall health.
PORTIONS
Shoot to fill your plate with 1/4 of a portion of wholegrains at most to stay balanced. If you’re chosing oats for breakfast, make sure to add fresh fruits and honey to balance out those portions and start your day out right.
FULL SIZE RECIPE CARDS
Check out these senior-friendly heart healthy recipes, available to save and prepare at home.
We’d love to hear how you customized the meals for your own health goals. Add a comment below to share your updates and feedback to these heart healthy foods.
Do you have heart healthy senior recipes to share with the Solutions Community? If so, leave them below in the comments!
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