Heart-Healthy Nutrition Guidelines for Seniors

Humans are creatures of habit. Older adults tend to eat the way they always have unless illness forces dietary changes. Obesity, high blood pressure, heart disease, diabetes, and osteoporosis are among the most common medical conditions that good nutrition can help reverse or regulate. Good nutrition comes down to eating a healthy, balanced diet that feeds the body key nutrients (carbohydrates, fats, proteins, vitamins, minerals, and water) for optimal functioning, plus the bonus of disease prevention/management. A good diet can help older adults avoid chronic diseases or mitigate the effects of illness.

Challenges to Good Nutrition for Older Adults

Aging brings on changes that can make it hard for some seniors to meet their nutritional needs. Healthy eating may not be a priority for someone suddenly living alone or suffering from depression. Mobility or cognitive issues may interfere with getting to restaurants or grocery stores and preparing meals. Medications can make food less appetizing. A low income may limit food buying options. Reduced senses of smell and taste or problems chewing or swallowing can make eating a chore. A family caregiver can help an older loved one see a health care professional to find remedies or assist with meal shopping and preparation to ensure the loved one gets the proper nutrition they need.

What Is a Heart-Healthy Diet?

A heart-healthy diet is recommended for everyone, especially older adults. It should start with eating foods rich in nutrients and low in calories, especially these:

• Fruits (Berries pack a punch.)
• Vegetables, especially carrots, red bell peppers, broccoli, and spinach
• Whole grains
• Fat-free or low-fat milk and cheese
• Seafood, lean meats, poultry, and eggs
• Beans, nuts, and seeds

To dive deeper, here are more details on what to eat more of and what to avoid.

Fat and Cholesterol Recommendations for Seniors

If you are a senior looking to adopt a heart-healthy diet, choose foods low in cholesterol and fat and limit or eliminate saturated and trans fats. The American Heart Association recommends limiting saturated fat to less than 6% of total daily calories. Here are some tips to help cut back on saturated and trans fats:

• Trim fat from meat or choose lean meats.
• Use less butter, margarine, and shortening.
• Use low-fat substitutes. For example, top a baked potato with low-sodium salsa or low-fat yogurt rather than butter. Use sliced whole fruit or low-sugar fruit spread on toast instead of margarine.
• Check food labels and avoid products that contain a trans fat known as hydrogenated oil.

All fats are high in calories, but unsaturated fats (monounsaturated and polyunsaturated) are safe. Mono fats are found in olive oil and canola oil. Poly fats, including omega-3 fatty acids, are found in certain fish and in avocados, nuts, and seeds. In general, here are fats to choose from: olive, canola, vegetable, and nut oils; margarine (trans fat-free); cholesterol-lowering margarine; nuts and seeds; and avocados.

Here are fats you should limit:

• Butter
• Lard
• Bacon
• Organ meats
• Hot dogs and sausages
• Breaded meats
• Gravy
• Cream sauces
• Nondairy creamers
• Hydrogenated margarine and shortening
• Cocoa butter (found in chocolate)
• Coconut, palm, cottonseed, and palm kernel oils

Protein and Fiber Tips for Senior Good Health

An easy way to add healthy fat and fiber to your diet is to use ground flaxseed. Pulverize flaxseeds in a coffee grinder or food processor, and stir a teaspoon of bits into yogurt, applesauce, or hot cereal. In addition, choose low-fat protein sources. Here are some suggestions:

• Lean meat, poultry, fish, low-fat or fat-free dairy products, and eggs are all good choices.
• Try lower-fat options like skinless chicken breasts rather than fried chicken patties.
• Drink skim rather than whole milk.
• Certain fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides; the highest amounts of omega-3 fatty acids are in salmon, mackerel, and herring.
• Eating plant protein instead of animal protein lowers fat and cholesterol and boosts fiber intake. Examples of plant protein include legumes like beans, peas, and lentils.

If your physician determines that you need to take vitamins or other supplements to boost your nutritional profile, a caregiver can ensure you get your recommended daily dose along with any medications you take.

Low Sodium Is Important for Older Adults

Eating foods with added sodium can lead to high blood pressure. The American Heart Association recommends adults have no more than 2,300 milligrams of sodium a day, which is the equivalent of a teaspoon of salt.

Limit the salt you add to food at the table or while cooking. Also, limit canned or processed soups, baked goods, and frozen dinners, and if you do eat them, be sure to buy those with low or reduced sodium. Be advised that so-called low- or reduced-sodium foods may still be high in sodium.

Try reduced-sodium condiments like ketchup, mustard, horseradish, mayo, and soy sauce. Also, try sodium substitutes, such as herbs and spices, as they add flavor without having to add salt.

Portions Matter! Stay Aware.

Practice portion discipline. Besides minding what you eat, limiting how much you eat is critical, too. Avoid making a habit of filling your plate and going back for seconds or thirds. Be aware that restaurant portions are generally much more than you really need to consume in a single meal.

To help control portions, try to:

• Use a small plate or bowl.
• Substitute fruits and vegetables for fats and starches.
• Be mindful of how many servings you eat.

Make Fruits and Veggies the Star Performers

To help make fruits and vegetables front of mind rather than an afterthought, keep them in the fridge or on the counter within easy sight and reach, and try making them your go-to snacks of choice. Choose recipes that feature fruits and veggies as main ingredients, such as stir-fry dishes or salads. Fresh produce to have in your diet includes fresh or frozen vegetables and fruits, low-sodium canned vegetables, and canned fruit packed in 100% juice or water. You should limit these items:

• Coconut
• Vegetables with creamy sauces
• Fried or breaded vegetables
• Canned fruit packed in heavy syrup
• Frozen fruit with sugar added

Whole Grains for the Win

Make whole grains, such as brown rice, farro, quinoa, oats, kasha, and barley, part of your regular diet. Good whole-grain choices include whole-wheat flour, whole-grain bread (preferably 100% whole-wheat bread or 100% whole-grain bread), high-fiber cereal with 5 grams or more of fiber in a serving, whole-grain pasta, and oatmeal (steel-cut or regular). Grain products to limit or avoid include:

• White, refined flour
• White bread
• Muffins
• Frozen waffles
• Cornbread
• Doughnuts
• Biscuits
• Quick breads
• Cakes
• Pies
• Egg noodles
• Buttered popcorn
• High-fat snack crackers

Planning Ahead Is Key to Maintaining Healthy Habits

Menu planning can help promote a heart-healthy diet. Meal-prepping fresh soups, salads, stews, and casseroles that highlight veggies are great choices. Besides the nutrients they provide, these dishes can be made in bulk, giving you days’ worth of eating. They also freeze well. Veggie stir-fries, omelets, and burritos are quick and easy dishes to make. Other ideas for healthy dishes include:

• Banana split oatmeal. Frozen yogurt and bananas combine for a healthy breakfast, dessert, or snack later in the day.
• Black bean and sweet potato quesadillas. Use wheat tortillas for extra nutrition.
• Butternut squash soup. Buy peeled and cubed butternut squash where available to ease the prep for this comfort soup.
• Farmers market omelets. Add seasonal vegetables, low-fat cheese, and homemade salsa for extra brightness and freshness.
• Fusilli with broccoli pesto. Broccoli is used in this pasta sauce instead of the usual pesto herbs and is paired with fusilli pasta and sprinkled with almonds.
• Green veggie bowl with chicken. This 30-minute dinner features green beans, kale, brown rice, and tahini. Give it a zing with a squeeze of lemon before eating.
• Indian beef flank steak and rice. This marinated beef flank is grilled and served with rice, vegetables, and a seasoned yogurt sauce.
• Mediterranean grilled salmon. Pair with Mediterranean-style greens or couscous.

For more heart-healthy recipes, visit the AARP, American Heart Association, MyPlate, or EatingWell websites, or follow your doctor’s recommendations.

How Right at Home Can Help

Right at Home’s professional in-home caregivers provide services that support both the physical and emotional health of senior clients. Our screened and trained caregivers understand the importance that everyday health reminders, including dietary recommendations, play in the health and well-being of seniors. For more information, use our location finder to contact your local Right at Home and ask for a FREE in-home consultation.

If you’d like to receive ongoing information, advice, and support for healthy aging, subscribe to our Caring Right at Home e-newsletter today.