February is all about hearts, as we honor those who have captured our hearts on Valentine’s Day. February is also American Heart Month, when people are encouraged to focus on their cardiovascular health. As one of the top providers of elderly home care in Delaware County, we recognize (as does the CDC) that heart disease is the number one cause of death for those over 65. Healthy eating is a big part of fighting heart disease, for the old as well as the young. Encouraging your loved ones -and yourself- to eat heart-healthy foods can allow a long lifetime of love in return. With this in mind, Neighborly Home Care offers a list of 14 heart-healthy foods for seniors.
Fourteen Heart-Healthy Foods for Seniors on Valentine’s Day That Promote Long Lives
- Fish rich in Omega-3 such as salmon, tuna, and mackerel, are the most heart-healthy of protein choices.
- Protein-rich nuts, like walnuts and almonds, are another excellent source of nutrition.
- Berries, particularly those rich in antioxidants like raspberries or cranberries, can help repair damage done over the years.
- Oatmeal, which is nutrient-rich and lowers cholesterol, is a perennial comfort-food favorite.
- Lean meats, such as 95% fat free ground beef, pork tenderloin or skinless turkey, provide protein without added fat.
- Avocado is rich, creamy, and delicious while made of only the ‘good’ fats as well as having anti-inflammatory properties. Keep portions small, as avocado is calorie-dense.
- Spinach, along with other dark leafy greens, are both tastier and healthier than light salad greens like iceberg lettuce.
- Dark chocolate, in moderate amounts, is good for your heart – look for at least 70% cacao.
- Legumes, beans of all varieties, are a terrific source of protein and nutrients. Hummus is basically a superfood.
- Tofu, derived from soybeans, has tremendous nutritive properties and can be substituted for meats like chicken or pork in many dishes.
- Unsalted nut butter can be another excellent condiment or flavor element in dishes; be sure to get low-sodium varieties.
- Olive oil is a classic for a reason. When used in small quantities, this tasty condiment and cooking aid helps limit saturated fats.
- Red, Yellow, or Orange veggies, of most types, are full of heart-healthy vitamins as well as plenty of dietary fiber.
- Low-fat plain yogurt is a great alternative to sour cream and other fattier condiments, while encouraging digestive health as well. If you use Greek yogurt, you also get a little more protein!
Finally, remember the other things that contribute to a healthy heart:
- Make time for exercise.
- Enjoy loving companionship.
- Avoid smoking and only drink alcohol in moderation.
All of these suggestions are aspects we focus on for elderly home care in Delaware County, and we hope you will encourage them for your loved ones as well.
Trust Neighborly Home Care for Trained and Compassionate Elderly Home Care in Delaware County
Neighborly Home Care provides skilled elderly home care in Bryn Mawr, Ardmore and all of the Main Line Communities. We care about our elderly neighbors and hope you find our list of heart-healthy foods for seniors helpful. If you need information about in home care options, please contact the team at Neighborly Home Care.