Heart attacks, strokes, and other cardiovascular diseases are a very common health concern for many older adults. Keeping up on your heart health is extremely important for ensuring that you have a long life and can truly make the most of your golden years. While there are many things that you can do to bolster your heart health, such as participate in regular exercise and take any prescribed medications, implementing a well-balanced diet is absolutely essential.
That might leave you wondering, what foods are the best to include into your diet? Here at our assisted living in Oceanside, we’ve taken the time to compile a list of some of our favorite heart healthy foods! Don’t miss out on this helpful information below:
The Best Heart Healthy Foods
From the well-known options such as leafy greens to the unexpected like dark chocolate, this list features tasty foods that can fit into almost every palette and preference. After all, know that eating with heart health in mind doesn’t have to be boring!
#1.) Carrots
Looking for a tasty way to add color to your favorite salad? Carrots aren’t just the perfect topping to your dish, they’re also extremely good for you! Packed with important nutrients such as Vitamin A, antioxidants, minerals, and fiber, this orange veggie is a powerful player when it comes to improving your health, including your cardiovascular health.
#2.) Leafy Greens
Speaking of vegetables, you can’t skip out on the leafy greens! In fact, according to research, even eating one cup of nutrient dense leafy greens a day can significantly reduce your risk for developing heart disease.
The best leafy greens include:
- Kale
- Cabbage
- Collard greens
- Spinach
- Microgreens
If consuming raw greens in the form of salads isn’t your favorite, there are other great options as well! For example, you could create a fruit smoothie and include these kinds of veggies. The fruit taste will overpower the vegetables while still allowing you to access all of the nutrients, fiber, and antioxidants that come with leafy greens.
#3.) Berries
Summer is the ideal time to include berries in your diet. From strawberries to blueberries, there are truly so many sweet and delicious options! Berries are excellent for bolstering your heart health as they are nutrient dense as well as packed full of fiber. Some berries have even been shown to lower the risk of developing type 2 diabetes. Here at our assisted living in Oceanside, we are proud to serve our residents a huge wealth of nutritious foods, berries included.
#4.) Nuts
Snacks can be a great way to incorporate various nutrients throughout the day. One of the best snacks that you can reach for is actually nuts! Tree nuts, such as walnuts, almonds, pecans, and hazelnuts are all excellent ways to improve your heart health. Just be careful to avoid snacks that are highly processed or covered in too much salt or sugar.
#5.) Fish
Here at Bayshire Carlsbad, our residents are no strangers to enjoying fish on a regular basis. Cod, salmon, and tuna are all packed with healthy, unsaturated fats known as Omega-3 fatty acids. Omega-3s play a significant role in improving your cardiovascular health by reducing blood clotting, lowering blood pressure, and minimizing your risk of heart attack and stroke. If you don’t already eat fish on a regular basis, opt to swap out at least one meal a week with one of these great seafood selections.
#6.) Dark Chocolate
Perhaps this is a part of the list that surprises you, but like we said – eating healthy doesn’t have to be boring! By including dark chocolate into your diet, you are actually reducing your risk of heart disease. This is because most dark chocolates contain flavonoids which have been linked to improved cardiovascular health. Of course, you should still follow the golden rule of ‘everything in moderation’, but know that a slice of dark chocolate cake or the occasional bite off of a dark chocolate bar is actually good for you!
#7.) Whole Grains
No meal would be complete without a few carbs, right? Carbs are an essential part of any diet, as they are what gives you the fuel and energy you need to complete tasks. We encourage all of our residents to enjoy whole grain carbs here at the best assisted living in Oceanside
Aren’t sure what counts as a whole grain? Here are some foods that you can try:
- Whole wheat (breads, cereals, and other grains)
- Brown rice
- Oats
- Barley
- Buckwheat
- Quinoa
- Rye
Choosing to consume these kinds of carbs over the sugary, artificially enriched alternatives can reduce your risk of heart disease as much as 22%! That means opting for whole grains is a great first step to bolstering your cardiovascular wellness.
#8.) Avocados
Last on our list is another popular summer food – avocados. Here in California, we are no strangers to having avocados as a regular part of our diet and various recipes. These fruits are dense in heart-healthy monounsaturated fats, meaning that they do wonders for lowering your cholesterol. And as we all know, having high cholesterol can significantly increase your chances of developing heart disease. Add avocados to your toast at breakfast time or enjoy them mixed together as guacamole dip, either way, don’t skip out on this nutritious fruit!
Enjoy A Heart Healthy Lifestyle at Bayshire Carlsbad
Retirement should be all about focusing on enjoying your golden years while also making sure that you are taking care of your health. Here at the best assisted living in Oceanside, we strive to create a community where you can put your health and well being first. We do so in many ways, including serving three meals a day in our restaurant-style dining that have been specifically planned by a registered dietitian. On top of that, we also encourage residents to stay active and enjoy events from our community calendar.
Are you eager to learn more about what Bayshire Carlsbad has to offer? Contact us today to schedule a tour of our community or ask any questions you may have. We can’t wait to show all that our community has to offer!
