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The right foods can lower your cholesterol and blood pressure. They can also ease inflammation. All of that will help you manage or prevent cardiovascular problems as you get older.
But it can be hard to give up the not-so-healthy stuff you really enjoy.
It might be easier to add nutrient-dense foods to the meals you already eat, says Jerlyn Jones, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
“If you like to eat nachos, maybe add some tomato and lettuce,” Jones says. “That way, you have some vegetables on top of your cheese and chips.”
Check with a registered dietitian nutritionist (RDN) if you need help making meal plans. You can ask your doctor for a referral or visit eatright.org to find an RDN in your area.
“We’re trained to help make changes that work for you,” Jones says. “And if you’re having issues that make it harder to eat as you’re getting older, your RDN will make sure you can include heart-healthy foods you can enjoy.”
You’ll want to pick snacks and meals that are low in both added salt and unhealthy saturated fats. Instead, load up on foods high in fiber and packed with antioxidants and flavonoids. That’s the good stuff you find in minimally-processed plant-based foods.
“You can’t go wrong with eating more fruits and vegetables, especially with different colors,” Jones says.
If you’re 50 or older, try adding more beans and legumes to your meals. You can eat them alone or throw them in a chili. “Those are high in fiber, protein, and B-vitamins,” Jones says. “And they’re affordable and easy to prepare.”
There are lots of options, such as:
If you opt for canned beans, Jones says to choose low or no salt options. But you can also rinse some of the extra salt off in a strainer.
Green, leafy vegetables are another great choice. Look for:
“Those are vegetables that are easy just to throw into soups or put on sandwiches or salads,” Jones says.
And don’t forget about nuts and seeds.
“Just a handful of any that you enjoy, like walnuts, peanuts, or pistachios, can satisfy your hunger and keep your heart healthy,” Jones says.
If you’re like most adults, you don’t eat enough oily fish. That kind of fish is high in healthy omega-3 fatty acids. Studies show one or two seafood meals a week can lower your odds of heart failure, heart disease, stroke, or sudden cardiac death.
To up your omega-3 intake, add at least two 3.5-ounce servings of fish each week.
Mercury is always a concern when it comes to eating fish. Some low-mercury options packed with omega-3s include:
Flax seeds and chia seeds are another good source.
“I like adding ground flax seeds to apple slices that are dipped in peanut butter,” Jones says. “Or you can put them in your cereal or yogurt.”
Breakfast is probably the easiest place to start making healthier food choices. Jones tells her clients to start their day with a piece of fruit or unsweetened applesauce. If you eat oatmeal, get the no-sugar kind. Add some berries for sweetness and top with a little cinnamon and nuts.
When it comes to any of your meals, it’s a good idea to think about what you can add instead of what you’re taking away.
If spaghetti is your favorite dinner, Jones suggests tossing in some frozen carrots, peas, broccoli, or corn. Add some beans while you’re at it.
“You’re not taking away the food you like,” she says. “But you’re still boosting your nutrient intake.”
As you get older, your food might seem blander than it used to. That’s because age affects your sense of smell and taste. But don’t reach for the saltshaker. Lemon juice, apple cider vinegar, or herbs can liven up your meals.
“Fresh herbs can do wonders to boost flavor,” Jones says. “And there are so many spices out there to try.”
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