At Phoenix Senior Living we know that one of the most common health issues among seniors is heart disease. Many seniors are now implementing new diets to help reduce the risk of developing the fatal disease. It may be difficult to change a complete diet, but by altering things a little bit, the chances of heart disease can be diminished. Below is a list of steps to take to alter a diet and lower the chances of heart disease.
1. Reduce the intake of cholesterol and unhealthy fats. This is one of the most important steps to lower cholesterol as well as the risk of heart disease.
2. Eat foods with low-fat protein. This can include fish, poultry and egg whites. Flaxseed, walnuts, beans and peas are high in protein and low in fat.
3. Increase the intake of fruits and vegetables. These foods are rich in fiber and low in calories. They also contain substances that can reduce the risk of heart disease.
4. Eat whole grains instead of bread with refined flour and cereals with sugar.
5. Reduce salt intake. Don’t forget that processed foods contain high amounts of salt. Reduce the intake of processed foods and avoid the addition of salt while cooking and eating at the table.
6. Eat in moderation and avoid filling your plate. Keep portions of food balanced.
7. Create daily menus to help you plan ahead.
If you are a caregiver, or know anyone with a heart condition, you could benefit from watching the following clip, which features a modified form of CPR called CCR that is easier to learn, easier to do and can save even more lives!
Eating can be challenging for many seniors, with taste, lifestyle and physical difficulties making it harder to focus on nutrition. But a proper diet is crucial to keeping energy levels up, health in check, and making it possible for seniors to live out their every whim and dream during their retirement. If you make your diet a priority, and consider the following tips, you can make the most out of older adulthood:
1. Eat raw foods – some nutrients can be best digested when in raw form and they are rich in fiber. Make sure that at least one of your daily servings of vegetables are consumed raw either on their own or in a salad
2. Choose whole grain carbs – unprocessed carbs that are whole grain provide energy , choose brown rice, and whole grain breads and pasta. White carbohydrates are starchy and can make you feel tired and bloated
3. Stick to lean proteins – limit red meat and instead go with lean sources of protein like poultry, fish, eggs, beans and nuts which will give you the fuel to get through you day and are also very health conscious
4. Incorporate low fat dairy items into your diet – calcium is crucial for senior health so drink low fat milk, and make sure you stock up on yogurt and cheese
5. Don’t avoid all fat – there are some good fats that should be part of your diet; make sure you get the positive benefits of healthy fats and oils through olive oil, avocados and nuts
6. Stay hydrated – remember to drink plenty of water and choose foods that have a lot of water content
