Your heart is the center of your health and vitality, so it’s important to show your heart some love with good nutrition.
Good cardiovascular health is especially crucial for older adults, so if you’re looking to start eating well and improve your well-being, consider a diet that will give your heart health a boost. Stay active, happy and healthy with energizing foods — proven to benefit your heart health — mixed into your diet.
We’ve listed the best heart-healthy foods for seniors to help you identify the nutritious foods your heart needs – with recipes!
Start following a better dietary pattern and make every bite add up to a healthier heart.
Why You May Need More Heart-Healthy Foods In Your Diet
It’s essential to keep our heart healthy, especially in our golden years. Starting with a nutritious diet is one of the best ways to keep yourself fit and energized throughout retirement.
It’s never fun to completely eliminate favorite foods from your diet. So, instead of making certain foods off limits, it’s a better idea to focus on eating less unhealthy foods. Even making small changes in your daily life can help you live longer and better.
See our top heart-healthy foods to add to your menu at home.
What Heart-Healthy Foods Should You Eat?
#1. Spinach
Spinach is loaded with nutrients and antioxidants that regulate blood flow. It’s higher in iron than kale, making it the go-to leafy green vegetable for heart health.
With high amounts of nitrates, which are known to decrease your risk of heart disease, spinach is a heart-health superfood.
#2. Walnuts
Walnuts are a rich source of Omega-3 fatty acids. Why is that important? Omega-3s help regulate blood clotting and relaxation of the artery walls, essential components to cardiovascular health.
Research has shown that healthy older adults who ate a handful of walnuts a day led to lower cholesterol and improved cardiovascular health – making a walnut-enriched diet a potential contributor to healthy aging.
#3. Salmon
Like walnuts, salmon is packed with Omega-3s that benefit heart health and reduce the risk of heart disease. This cold-water fish isn’t just a great source of protein, it’s also known to lower triglycerides, boosting heart health.
#4. Berries
When it comes to foods that taste great, as well as promote heart health, it’s hard to beat berries. Blueberries, raspberries and strawberries are rich in antioxidants — molecules that help fight heart disease, cancer and diabetes.
They’re also great to grab-and-go and put on salads or cereal. Berries add key vitamins to any meal.
#5. Oats And Whole Grains
Oats and oatmeal are associated with plenty of heart-healthy benefits, such as lowering cholesterol. Whole grains are also good sources of fiber, which supports senior nutrition in many ways.
#6. Apples
While an apple a day may not actually keep the doctor away, it is true that eating apples has number of heart-related benefits! Eating one medium apple a day may help lower blood pressure, cholesterol and inflammation, according to Harvard Health.
Apples are handy, nutritious snacks, especially paired with peanut butter or low-fat cheese.
Easy, Flavorful Heart-Healthy Recipes
Triple Berry Overnight Oats
Recipe by jaroflemons.com
Start your day right with these delicious overnight oats that combine two heart-smart foods — berries and oats. They’re easy to make and, thanks to the fresh fruit, are packed with flavor and nutrients. Prepare this recipe the night before, and you’ll be ready to jumpstart your morning!
Related: Senior Nutrition: Breakfast Foods That Get You Moving
Salmon Niçoise
Recipe by StoryPoint Group
Tender salmon, rich olives, and the crunch of fresh green beans — It’s the contrasting textures and flavors that make salmon niçoise so delicious. Our residents love the dish so much that it’s become a staple in our StoryPoint Group communities, and we’re willing to share the recipe from one of our top executive chefs. See our Regional Executive Chef prepare the dish in our exclusive video or download the recipe below!
Apple Spinach Salad With Walnuts
Recipe by gimmesomeoven.com
This salad is about as simple as it gets, yet somehow stands the test of time and always tastes delicious. It’s made with a base of leafy greens, tender baby spinach, crisp apples and toasted walnuts, three of our heart-healthy foods that are sure to get you feeling energized.
Decadent Heart-Healthy Meals In Our Communities
In our StoryPoint Group communities, we understand healthy eating for seniors. Our residents are able to choose from multiple, gourmet meal options each day. Join our community and get access to an in-house, registered dietitian and personal nutritional plans. Our chefs are able to cater to your unique tastes and heart-healthy diet.
Experience the benefits of our community by scheduling a lunch or dinner tour at one of our StoryPoint Group communities. For more information, call us at 1-844-275-9990.
