What a Heart-Healthy Diet Means
When anyone eats too much food that’s high in saturated fats or simple sugars it can lead to heart disease. And nobody wants that. But eating certain foods can lower your risk, which is of great benefit for all – but especially for aging seniors. A heart-healthy diet means you limit the number of foods that put you at risk for heart disease and fill up on plenty of the foods that keep your heart healthy – and happy!
Plus, the benefits don’t stop there! A heart-healthy diet should lower the “bad” cholesterol (a.k.a LDL) and triglycerides in your blood and help raise your “good” cholesterol (a.k.a. HDL). So, up with the good. Down with the bad! If that weren’t enough to make you take heart, it will also help you control your weight and may lower your risk of cancer.
Everyone Can Eat a Heart-Healthy Diet
You can start at any age but the earlier you get going, the lower your chances of getting heart disease. Whatever age you start it’s, always better to eat and live a healthy-heart lifestyle – and it’s never too late to start!
A Heart-Healthy Diet Has Delicious Foods
It’s best to eat a wide variety of foods. Fruits, veggies, whole grains, beans, nuts, lean meats, fish, and low-fat dairy products are all heart-healthy – and delicious!
Colorful equals healthful. The best heart-healthy foods are those that are full of vibrant color and high in fiber. Foods that are dark red, blue, orange, or green (such as raspberries, blueberries, carrots, cantaloupe, spinach, and peas) are the best foods. Keep white out of sight! Or at least cut back on the amount of white foods you eat, such as rice, white bread, and potatoes.
Eating fish high in oils, such as salmon, at least twice per week can help lower your risk of heart disease. As an added benefit, it may also reduce the risk of Alzheimer’s disease and cognitive decline as well – both of which are growing concerns for seniors as they age.
Foods You Should Stay Away From
Food labels are important guides. Check labels for foods with trans-fats. You should also limit the amount of saturated fat you eat. Processed foods, fried foods, and marbled meats - such as ribeye steaks, although delicious- are high in these unhealthy fats.
Take it easy on foods that are high in salt (sodium). These include most processed foods, cold cuts, pickles, and cured foods. Try to keep your daily sodium intake under 2,000 mg. Healthy Insider Tip: Try other spices to give your food flavor without the added sodium.
As mentioned earlier, fish is a great way to eat heart-healthy, and so we would like to share this amazing salmon dish that was featured during our, “Give Your Heart Some Love” virtual cooking demonstration event. Give it a go – and get started on your heart-healthy new you today!
Blackened Sumac Salmon
Fresh Atlantic salmon seasoned with sumac and spices, usually served over a fresh salad.
Ingredients:
- 1 piece, Fresh salmon filet
- 1 tsp ½ tsp, Sumac Chili Powder
- To taste Drizzle 2 each, Salt and Pepper Olive Oil Oranges, juiced and zested
Directions:
- On a clean cutting board, de-skin salmon filet and cut into 4 oz pieces
- Season salmon with spices and oil and set off to the side
- Preheat a pan with olive oil, preferably a non-stick pan, salmon can sometimes stick
- Sear salmon on both sides to an internal temperature of 145F or to your liking
- Serve over fresh salad or vegetables
Glaze
- In a pan, add sugar, orange juice, and sugar
- Cook down until thick
- Drizzle over salmon
