Creating balanced and nutritious meals is an important part of health maintenance, especially for elderly individuals. Without proper nutrition during this stage of life, seniors may become afflicted with serious diseases like heart disease or diabetes. Seniors who already have symptoms of heart conditions may also have been advised to make the switch to a heart-healthy diet. Fortunately, prepping heart-healthy meals is often easier than it seems! Integrate these strategies as you work toward heart-healthy meals for your senior loved ones.
Why Heart-healthy Meals Are Important
Heart health becomes increasingly important with age. As senior individuals progress into their mid-60s and beyond, they become more vulnerable to cardiovascular diseases and may have to deal with a heightened risk of heart attack or stroke. Eating a heart-healthy diet is an effective way to reduce the risk of developing heart disease and other circulatory illnesses. Heart-friendly meals should include foods that are low in saturated fat, cholesterol, sodium, and added sugars for maximum health benefits.
Tips for Prepping Heart-healthy Meals
To ensure that your elderly relatives get the most out of their heart-healthy meals, there are a few tips to keep in mind during food prep.
Choose Healthy Ingredients
Look for ingredients with fewer processed and refined items while grocery shopping! Whenever possible, opt for whole grains such as brown rice or quinoa instead of white breads and pastas. Choose lean proteins such as chicken, turkey, fish, and tofu over fatty cuts of beef or pork. Select flavorful items like garlic and turmeric rather than high-fat condiments like cheese and butter.
Limit Salt and Sugar
Keep an eye on how much salt is added when cooking. Too much sodium can elevate blood pressure levels, which in turn leads to heart disease if excessive enough. As for sugar, try to cut down on soda pop and sweetened juices. Instead, opt for natural options like freshly squeezed orange juice.
Use Proper Cooking Techniques
Bake dishes whenever possible as baked dishes often maintain more nutrients than fried ones. Broiling meats can also help reduce unhealthy fats from red meat dishes compared to frying them up.
Add Superfoods
Incorporate “superfoods” into recipes that provide extra boosting power when it comes to contributing essential vitamins and minerals needed each day by seniors. Think kale, salmon, walnuts, or berries. Including any combination of these superfoods will give any meal an additional boost towards better health outcomes!
Senior Helpers Can Help with Meal Prep, Chores, and More
Prepping heart-healthy meals for seniors and for yourself doesn't have to be a chore. With the right tips and meal ideas, healthy eating can become part of your lifestyle. From choosing healthier ingredients to limiting sodium and sugar levels, optimizing proper cooking techniques, and adding "superfoods" whenever possible, you too can make certain your elderly relatives achieve their nutritional goals!
Does your elderly relative need more help with meal prep? At Senior Helpers Bergen County, we help seniors in Passaic, Clifton, Hackensack, Fort Lee, Teaneck, Fair Lawn, Paramus, and Bergen County with a variety of care services, including meal preparation and help with daily tasks and chores. Contact us today to learn how we can help.