Heart-Healthy Shopping Tips for Seniors

Photo by SummerTomato

Here are some tips on what to eat, what not to eat, and how to succeed when the going gets tough.

1. DO Buy colorful fruits and vegetables.  Low in calories, high in vitamins, minerals, and fiber—adults should get at least 5 servings per day of these nutrition powerhouses.

2. DON’T Buy high fat dairy or meat.   Look for skinless cuts of lean meat with the least amount of visible fat. Cuts that say “loin” after them, like sirloin and tenderloin, are often leaner cuts. Ground meats should have less than 20% fat, whether it’s chicken, turkey, pork, or beef. Yogurt, milk, cheese, and other dairy products should also be low in fat—2% “reduced fat” or less. The one kind of fat you DO want your loved ones to get plenty of is fatty fish: 2 servings a week of salmon, trout, or other oily fish can help lower the risk of heart disease and increase the body’s level of healthy omega-3s.

3. DO Buy plenty of nuts and high fiber foods.    Fiber can help lower blood cholesterol, and it keeps you full, which helps you maintain a healthy weight. You can find fiber in fruits, veggies, beans, and whole-grain breads and cereals, as well as in nuts. Almonds and walnuts also have plenty of other valuable nutrients and have been shown in recent studies to have a significant impact on heart health. 

4. DON’T buy butter.   We all know these are the culprits of poor dietary health, but this is particularly important advice for seniors. Avoiding these three can help lower cholesterol. A few easy tips to remember: try to eat less than 300 milligrams of cholesterol per day, avoid foods containing partially hydrogenated vegetable oils, and follow the tips above for consuming lean protein and dairy.

5. DO Read nutrition labels.   Replacing sugary drinks like soda or fruit juice with herbal teas is a great way to eliminate some sugar from your diet, but what about sodium? It’s easy for salt to sneak in, especially with prepared foods, so be sure to read the nutrition label.

6. DON’T avoid frozen or canned fruits and veggies.  Making sure the kitchen is well-stocked with healthy items—and low on tempting junk food—will help your loved ones get the right nutrition. 

7. DON’T Rush into major changes.  Eating for heart health can seem overwhelming, but don’t get discouraged.  Start with small steps, and soon the whole family will be eating better—these dietary guidelines are great for everyone, not just seniors.

Source: aplaceformom