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5 Heart Healthy Foods

Senior Care in Sebastopol CA

Heart health is important at any age, but extremely important for senior care. According to the American Heart Association’s 2015 Heart Disease and Stroke Statistics Update, “heart disease is the number one cause of death in the world, and the leading cause of death in the United States killing Senior-Care-Sebastopol-CAmore than 375,000 Americans each year.”  The report also stated that approximately 66% of these deaths happen to senior citizens age 75 and older. Taking these statistics in mind, senior care and those receiving in-home care should adjust their diets to include heart healthy choices.

Here are 5 foods everyone, especially those in elder care should add to their daily diet.

1. Colorful Food:  The more colorful fruits and vegetables are the better they are for your heart. Dr. Mehmet Oz, cardiologist and popular talk show host, says that the deeper the color the better the nutrition. “Fruits like blueberries are rich in fiber and vitamin C, and they’re good for your heart, he said, “antioxidants found in berries helps lower blood pressure.” Other colorful foods are beets, broccoli, kale and tomatoes that can easily be added to salads, soups and casseroles.

2.  Lean Meats:  Loin, meats with low fat content are key to heart health. Sirloin, tenderloin, any meat with “loin” are usually leaner and healthier cuts. Ground meat that is less than 20 percent fat is also heart friendly. According to The American Heart Association, “eating foods that contain saturated fat raises the level of cholesterol in your blood which increase the risk of heart disease and stroke.” They recommend selecting meat without skin and preparing them without adding any oils or fats. Broil or poach meats instead of frying them, for example.

3. High Fiber:  Fiber is a key to any healthy diet at any age, but especially for elder care. Fiber helps lower blood cholesterol, very important for a healthy heart. Foods with high fiber content include fruits, vegetables, beans, hummus, whole grain breads, cereals and nuts. Dr. Oz says the best snack choice are almonds. “Because nuts are high in fiber and protein, they’ll satiate you so you’ll never be hungry,” said Dr. Oz.

4.  Low Fat Dairy:  Dairy is an important part of a healthy diet, but full fat dairy products contain unhealthy saturated fat. Low fat dairy products like skim milk, low sugar Greek yogurt and butter alternatives are much better choices for seniors. Add berries and nuts into Greek yogurt or cereal for a healthy breakfast or early morning snack.

5.  Oily Fish:  Oily fish like salmon, trout and tuna contain heart healthy omega 3’s, essential fatty acids which lower the risk of heart disease. Nutritionists recommend eating two servings of oily fish per week for a balanced diet. According to the Mayo Clinic, ” Omega-3’s may reduce inflammation that can damage blood vessels.”

Get more information about a healthy heart at

If you or an aging loved one are considering senior care services in Sebastopol, CA, call At Your Service Home Care.  Call today! Sonoma County: (707) 238-5700 or Marin County: (415) 942-8955