Heart-Healthy Foods

It is critical seniors consume healthy foods and snacks that promote good health. A doctor should be consulted before making any diet changes,
Many of these foods can be added to existing diets to add nutritional components that promote better heart health:
1. Berries and grapes: While blueberries are a number one choice because they contain high levels of antioxidants, other berries such as raspberries, strawberries and even red grapes are beneficial.
2. Fish: Salmon, mackerel and tuna are good sources of omega-3 fatty acids. Experts advise having fish at least twice a week for maximum benefits.
3. Whole grains: Choose breads, cereals, oatmeal, pasta and even snack crackers made of whole grains to reduce risk of heart disease and other chronic diseases.
4. Soy: Daily servings of soybeans like edamame, tofu, soy milk and yogurt are excellent sources of soy protein, linked to reduced risks of cardiovascular diseases, weight loss, and some types of cancers.
5. Nuts: Almonds, walnuts and pecans as daily snacks can reduce the risk of blood clots and may facilitate healthy arterial lining.
6. Olive oil: Olive oil contains a healthy type of fat that, when consumed in moderation may help reduce risk of heart disease and promotes lower cholesterol levels.
7. Beans and lentils: Packed with protein, beans and lentils also contain levels of magnesium, iron and potassium that can support muscle and organ function, blood flow, and healthy bones.
8. Fruits and vegetables: Think color. Dark leafy green, deep reds, yellows and oranges found in spinach, cooked tomatoes, squash and oranges are some choices. Linked to lower blood pressure, reduced risk of heart disease, and possible decreased risk of some cancers, along with lowered risk of eye diseases and digestive issues.
Seniors should also visit their doctors regularly to ensure early detection of any issue that may involve the heart.
Myles McNamara is the owner of Comfort Keepers In-Home Care. You can reach him at 661-287-4200.