February is American Heart Month and now is a great time to learn more about how your mom or dad’s diet can impact their heart health. According to the American Heart Association, as many as 75% of seniors over the age of 70 have at least mild heart disease. That means that you and your senior parent need to take heart health seriously. Eating healthy foods and getting as much movement as possible can go a long way toward improving your mom or dad’s heart health. If your mom or dad tends to eat processed foods or skip meals because they find cooking on their own difficult senior home care providers can help.
Medication can help control heart disease, but lifestyle choices can also make an impact on your mom or dad’s heart health. With senior home care, your mom or dad will get regular visits from a care provider who can help them shop for delicious heart-healthy foods and make healthy meals.
Some of the foods that your senior parent should be eating often to help improve their heart health and lower their risk of heart disease are:
Fatty Fish
Fatty fish like salmon, mackerel, sardines, and tuna are excellent sources of omega-3 fatty acids. These healthy fats can reduce inflammation, lower blood pressure, and decrease the risk of irregular heartbeats. Omega-3s are also known to help reduce levels of triglycerides, a type of fat in the blood that can increase the risk of heart disease.
To enjoy the heart health benefits of these Omega 3s your mom or dad should be eating fatty fish in meals at least twice a week. Grilling or baking the fish with simple herbs is a tasty and healthy way to prepare it.
Leafy Green Vegetables
Leafy greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that support heart health. They are particularly rich in vitamin K, which helps protect blood vessels, and nitrates, which can lower blood pressure and improve blood flow.
If your mom or dad doesn’t particularly like eating greens, or if they’re tired of salads, you or a senior home care provider can sneak some leafy greens into other foods. Adding a handful of spinach to a smoothie or making a fresh salad with kale instead of lettuce can make them more appealing to your mom or dad.
Whole Grains
Whole grains, such as oats, brown rice, quinoa, and whole wheat bread, are rich in fiber, which helps lower bad cholesterol levels (LDL). They also provide a steady source of energy without causing blood sugar spikes.
Oats, in particular, contain beta-glucan, a type of fiber that has been shown to reduce cholesterol and improve heart health. Serving oatmeal for breakfast or swapping white rice for brown rice are simple ways to add more whole grains to your parent’s diet.
Berries
Berries like blueberries, strawberries, raspberries, and blackberries are delicious and loaded with heart-friendly antioxidants. These antioxidants, particularly anthocyanins, help reduce inflammation and protect against oxidative stress, which can damage blood vessels and contribute to heart disease.
Fresh berries make a great snack or can be added to yogurt, oatmeal, or smoothies. Frozen berries are also a convenient option and can be used year-round.
Avocados
Avocados are a great source of heart-healthy monounsaturated fats that can help lower bad cholesterol and increase good cholesterol (HDL). They are also rich in potassium, which helps regulate blood pressure.
Mash avocado onto whole-grain toast or add slices to salads and sandwiches for a creamy, nutritious addition to meals. Your mom or dad may also like avocados with eggs or used as a salad dressing. A slice of whole-grain toast with mashed avocado and a fried egg on top is a wonderfully healthy but delicious meal for any senior.
If you or an aging loved one is considering Senior Home Care Services in Hillsborough NJ, please contact the caring staff at Expert Home Care today at (732) 937-5320.
Providing exceptional live-in home care in New Jersey, including Monroe Township, Edison, New Brunswick, Red Bank, Lakewood, Princeton, Morristown, Flemington, Stockton, Bridgewater, Hillsborough, Montclair, Livingston, Summit, and surrounding communities.
We have been providing Home Health Care to New Jersey families since 1985, and have grown to become one of the largest licensed providers of Live-In Home Care in the upper New Jersey area. Our many years of New Jersey home care experience has produced a company that over 8,000 clients have come to rely on confidently, for help.
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