9 Heart-Healthy Foods for Older Adults — And The Rest Of Us
Nutrition and heart disease are closely related. While some foods can contribute to heart disease, others can help you maintain a healthy heart and avoid cardiac-related illnesses. Here’s a list of nine foods to work into your diet to promote better health:
9 Heart-Smart Food Choices for Older Adults
- Oats: This popular breakfast food is loaded with protein and fiber. That combination keeps you full longer so you avoid overeating. The soluble fiber found in oatmeal can also help you manage your cholesterol, further lowering your risk for heart disease.
- Green tea: Research increasingly shows that the antioxidants in green tea help your arteries stay flexible longer. That keeps plaque from building up. Some studies show that blood vessel function can improve very quickly—in as little as 30 minutes—after consuming a cup of green tea.
- Berries: Loaded with fiber and antioxidants, berries are another heart-smart food choice.Blueberries, blackberries, raspberries, and strawberries are also good options.
- Salmon: The omega-3s packed in this fish help lower triglycerides and slow the rate of artery hardening. It all adds up to a healthier heart.
- Walnuts: Like salmon, walnuts are full of omega-3s. A handful of these healthy nuts can also help boost protein and lower cholesterol.
- Brussels sprouts: While not a very popular vegetable, brussels sprouts are a healthy one. A single cup contains four grams of heart-smart soluble fiber.
- Avocado: This tasty fruit—and yes, it is a fruit—is high in healthy monounsaturated fat. It helps reduce LDL, the “bad” type of cholesterol.
- Almond milk: Pure almond milk is rich in magnesium, potassium, and vitamin E. An eight-ounce glass each day can help manage cholesterol.
- Spinach: This leafy green vegetable is a great food choice for many reasons ranging from eye health to heart health.
These are just a few of the many foods known to offer healthy heart benefits. You can learn more by visiting American Heart Association’s website.There you will find ideas for creating healthy menus, tips for mindful eating, fitness suggestions and much more.
