Diet and nutritional tips to keep senior's hearts healthy in this monsoon

Heart attacks, strokes, coronary heart disease (also known as heart disease), and heart failure are all far more common in those over 65 than they are in younger people. Heart disease is a significant contributor to disability and limits activity and quality of life for millions of elderly individuals.

Blood vessels and the heart might change as we age. For instance, as you age, your heart can no longer beat as quickly as it could when you were younger during physical exertion or stressful situations. However, normal aging has little effect on the heart rate (the average number of beats per minute) during rest.

A person's risk of heart disease may increase with aging-related changes. The accumulation of fatty deposits in artery walls over a long period of time is one of the main causes of heart disease. The good news is that there are steps you may do to postpone, reduce, or perhaps even eliminate or reverse your risk.

Let food be thy medicine, and let medicine be thy food.

Consider any disease. The first and foremost changes that will be suggested by the doctors will be food. Although you may be aware that consuming particular foods can increase your risk of developing heart disease, it can be difficult to change your dietary habits. As heart day is observed on 29 September 2022, and with the onset of monsoon, this blog puts forward a few diet suggestions, whether you've been eating badly for years or you just want to tweak your diet for a healthy heart. Eating foods that have lower risks of obesity in elders is very important.

Fruits and vegetables are excellent providers of vitamins and minerals. Fruits and vegetables are high in dietary fiber and low in calories. Like other plants or plant-based diets, fruits and vegetables contain compounds that may lower the risk of developing cardiovascular disease. You may be able to reduce your intake of high-calorie meals like meat, cheese, and snack foods by increasing your intake of fruits and vegetables.

It can be simple to include fruits and vegetables in your diet. Sliced and washed vegetables should be stored for quick snacking. Ensure that you remember to consume it, including fruit in a dish in your kitchen. Pick recipes using fruits or vegetables as the major ingredients, like fruit salads or stir-fries with veggies.

Both what you eat and how much of it matter. Consuming more calories than necessary might result from overfilling your plate, going back for seconds, and stopping when you're full. Restaurant portions are frequently larger than anyone needs. With few adjustments and knowing your body well can help you in portion control.

Fiber and other nutrients included in whole grains help to control blood pressure and maintain heart health. By adopting straightforward substitutes for refined grain products, you may boost the proportion of whole grains in a cardio diet. Alternately, be daring and experiment with a novel whole grain, such as farro, quinoa, or barley. But you can avoid these if you have any allergic reactions to them.

To lower your blood cholesterol and lessen your risk of coronary artery disease, you should limit the amount of saturated and trans fats you consume. Atherosclerosis, or the formation of plaque in the arteries as a result of elevated blood cholesterol, can raise the risk of heart attack and stroke.

Utilizing ground flaxseed is a simple approach to increasing your diet's beneficial fat (and fiber) content. Small brown seeds called flaxseeds are rich in fiber and omega-3 fatty acids. According to studies, flaxseed helps some people with their harmful cholesterol levels. A teaspoon of ground flaxseeds can be added to yogurt, applesauce, or hot cereal. Flaxseeds can be ground in a coffee grinder or food processor.

Despite the diet, maintaining good mental health is also important. Depression and heart disease go hand in hand. There are higher risks of depression in cardiac patients. It has come to light that major depression can occur in up to 15% of people with cardiovascular disease and up to 20% of people who have had coronary artery bypass graft (CABG) surgery. Loneliness in the elderly is also linked to heart disease.

Doing cardiac exercises for seniors promotes both physical and emotional well-being. During monsoons, it can be difficult to exercise outdoors. Therefore do the exercises that can be done indoors.

If you are someone searching for an assisted living facility for your senior loved ones, you are at the right place. Athulya Senior Care provides various services for seniors at assisted living facilities. You can avail of home healthcare services as well.