Taking care of your heart becomes even more important as you age, but small, thoughtful choices can make a big difference.
A heart-healthy diet can help lower the risk of various health issues while supporting overall well-being. And the best part? Eating for your heart doesn’t mean sacrificing flavor—plenty of delicious, nutrient-rich foods can help keep you feeling your best.
Some heart-healthy foods are:
- Leafy greens
- Salmon
- Oats
- Berries
- Nuts
- Avocados
The Importance of Heart Health
Heart health becomes a bigger focus as we grow older. This is entirely due to natural changes in how the body works.
For example:
- Your blood vessels become less flexible, which can raise blood pressure.
- Your heart rate may slow, making it harder for your heart to pump efficiently.
- You have an increased risk of plaque buildup in the arteries, which can lead to heart disease.
- It may be more difficult to manage cholesterol and blood sugar levels.
While these changes are a normal part of aging, factors like underlying health conditions, lifestyle habits, and even your environment can increase your risk. That’s why taking care of your heart—especially through diet—can help you feel your best every day.
How Nutrition Affects Heart Health
What you eat plays a major role in how your heart functions. Poor nutrition can put extra strain on your body and damage important systems like your arteries and heart muscles. Eating the right foods can help support a healthier heart and improve overall well-being.
So, what foods should you focus on to boost your heart health?
Leafy Greens
Dark leafy greens like spinach and kale are packed with magnesium and potassium, which help regulate blood pressure. They’re also full of nitrates that support heart efficiency. Here are a few easy ways to add them to your meals:
- Toss them into a fresh salad.
- Blend them into a smoothie.
- Sauté with garlic and olive oil for a tasty side dish.
- Add them to soups or stews.
- Use them as a wrap base instead of bread or tortillas.
Just a few servings of these nutrient-rich greens each week can make a big difference for your heart.
Fatty Fish
Some fish are packed with omega-3 fatty acids, which are excellent for heart and brain health. These fish also provide proteins, vitamins, and other nutrients that help reduce inflammation, slow plaque buildup, and lower blood pressure. Some great options to include in your diet are:
- Salmon
- Mackerel
- Sardines
- Tuna
- Herring
Try incorporating these fish into your meals a few times a week for a heart-healthy boost.
Oats
Oats are an affordable and delicious heart-healthy food. They’re high in fiber and minerals that help manage cholesterol levels by binding to bad cholesterol and removing it from your system. Here are some simple ways to enjoy oats:
- Overnight oats with low-fat milk and berries.
- Warm oatmeal with nuts, seeds, or cinnamon.
- Oatmeal muffins for a convenient on-the-go snack.
Starting your day with oats is an easy way to work towards better heart health.
Berries
Berries—like strawberries, blueberries, raspberries, and blackberries—are packed with antioxidants, vitamins, and fiber that help reduce inflammation and lower blood pressure. They’re naturally sweet, making them a great alternative to sugary treats!
Here are some ideas to add berries to your diet:
- A strawberry-banana smoothie for breakfast or a snack.
- Blueberry pancakes with Greek yogurt for extra protein.
- Berries mixed into oatmeal or cereal.
You can also substitute sugary snacks with fresh berries for a heart-healthy option.
Avocados
Avocados are a creamy and heart-friendly fruit. They’re full of potassium, which helps maintain healthy blood pressure, and the healthy fats they contain support good cholesterol while lowering bad cholesterol. Try these easy ways to add avocados to your meals:
- Spread mashed avocado on whole-grain toast.
- Make fresh guacamole.
- Slice and enjoy alongside other nutritious foods.
Avocados are versatile and beneficial, making them a great addition to your heart-healthy diet.
Supporting Older Adults in Their Journey to Better Health
We take mealtime seriously at Somerby Mount Pleasant. Food is the foundation of healthy living, and our restaurant-style dining experience creates an atmosphere where residents can enjoy nourishing meals and memorable moments with friends and family.
Our professional chefs prepare flavorful dishes, with daily menu changes and seasonal delights designed to support health and happiness.
To learn more about how our dining experiences support wellness, contact our team or schedule a visit to see for yourself!
