Dietary Habits For Seniors That Promote Better Cardiovascular Health
Within the United States, more men and women die from cardiovascular disease each year than from any other reported health condition. As you grow older, it is important to take steps to protect your heart, to ensure that it stays strong and healthy for many years to come. By making smarter dietary choices, you can decrease your risk of developing cardiovascular problems. Adopting healthy dietary habits is of extreme importance. Seniors who are not receiving care services from an Assisting Hands Houston professional should be more aware of their dietary habits. Here are seven simple dietary habits that can make a big difference in your health and well-being:
1. Keep Your Weight In Check
As you get older, your metabolism naturally changes. Your body doesn’t burn as many calories as it did when you were younger and it becomes more difficult to build muscle. These changes make it harder to maintain a healthy weight. Unfortunately, if you do become overweight, it increases the likelihood of developing a number of different health conditions ranging from type II diabetes and high blood pressure to heart disease and poor bone health. While it is important to choose healthy foods, you also need to watch your portion sizes. This is the ideal time to start measuring or weighing your food. By doing so, you can avoid going overboard with calories, making it easier to keep your weight in the target range. If you have trouble feeling full, focus on eating low-calorie foods that are packed with nutrients such as fresh vegetables and fruit while at the same time avoiding foods that are overly processed. With the help of an Assisting Hands Houston professional, it can be much easier to track all of these things.
2. Choose Healthy Fats
Some fat is good but too much fat, however, can be problematic – particularly if it is saturated fat. A better option is to choose foods that have healthy fat such as fatty fish like trout or salmon. Try to squeeze in a couple of servings of fish each week since omega-3 fatty acids have been shown to reduce the chances of developing cardiovascular disease. Eggs are another great option since they are high in protein, packed with nutrients, and contain heart-healthy fats. Assisting Hands Houston professionals to offer meal preparation services for senior citizens that need cooking assistance.
3. Eat Colorful Fruits And Vegetables
Different colored fruits and vegetables have different types of vitamins and nutrients. To make sure that your diet is balanced, try to choose fresh fruits and vegetables in as many different colors as possible. If you have trouble eating all of your produce before they go bad you can always freeze them and store them for later. However, it is better to consume fruits and vegetables raw because they are more nutrient dense that way.
4. Eat Multiple Servings Of Fruit Each Day
Fruit not only tastes great – it also helps hydrate your body thanks to its high water content. Try eating at least a few servings of fruit each day to give your body the nutrition that it needs while at the same time increasing your water intake.
5. Focus On Fiber
A diet that is high in fiber has been shown to help reduce high cholesterol levels. Look for foods that are naturally rich in fiber such as beans, fresh fruits and vegetables, whole grains, nuts, and seeds.
6. Familiarize Yourself With What Is Really In Your Food
Nutrition labels aren’t just there for decoration – they contain valuable information. Start reading labels on everything that you eat. Pay particular attention to foods that have hidden salt. Most experts recommend that seniors consume approximately 1500 mg of sodium on a daily basis. Monitor your food intake to make sure you are hitting your nutritional goals.
7. Don’t Try To Change Your Diet All At Once
Making significant changes to your diet too quickly can leave you feeling frustrated and overwhelmed. Rather than changing everything at once, try making small, continual changes. Eventually, these small changes will become habits and your diet will be vastly improved. A healthy diet is particularly important for seniors since it helps promote good cardiovascular health. Try implementing these tips to ensure that your body is getting the nutrition that it needs to stay healthy and strong as you grow older.
For more related content on dietary habits for seniors and in-home health care, be sure to check out the Assisting Hands Houston blog. If you would like to speak with an Assisting Hands Houston specialist, contact us today by giving us a call at 281-540-7400.