You are generally considered elderly when you reach the age of 65. Because your risk of experiencing cardiovascular disease and other heart-related conditions increases with age, it is important to pay careful attention to how you care for your health. This is particularly true of your diet; making healthy food choices can help you achieve healthy cholesterol levels and a recommended weight --- two factors that affect your heart health.
Fats and Meat
As you age, your cholesterol levels naturally increase. High cholesterol levels can be harmful to your heart health because extra cholesterol in your blood builds up as plaque in your arteries. This plaque can break off, contributing to heart attack and/or stroke. To keep your cholesterol levels low, avoid foods high in saturated fat, which is found in butter, margarine, shortening and many fatty cuts of meat, such as prime rib or porterhouse steak. Try to keep your meat choices as lean as possible, cutting away all visible fats. Replace saturated fats with healthy fats like olive or canola oil, which can have heart-healthy effects.
High-Fiber Foods
Increased incidence of constipation can be a concern for the elderly. To combat this and boost heart health, choose foods high in fiber. This substance binds with your stool, helping to move it through your digestive system, and slows digestion, which can reduce your blood sugar levels and help you feel fuller longer. Good sources of fiber include most fruits and vegetables as well as beans, oatmeal, oat bran and soy products.
Complex Carbohydrates
Appetite loss and sagging energy levels are common problems for the elderly. If you experience these, you may need to increase the amount of complex carbohydrates in your diet. Not only are these good for your heart because they are low in calories and high in nutrients, they also can boost your energy levels. Choose whole-grain options whenever possible, including whole-grain breads. Vegetables and fruits are additional examples of complex carbohydrates. You also will want to limit your intake of simple carbohydrates like refined grains and many desserts like cakes, cookies and pies. These can cause your blood sugar to be unstable, which can affect conditions you may have, like diabetes.
Considerations
Before beginning any kind of diet, it is important to speak to your physician. Your physician has an overall picture of your heart health and any complicating conditions, such as kidney disease or diabetes, that may affect your food choices. After you have spoken to your physician, you can begin making choices that improve your heart health.
References
- RD411.com; Elderly Patients: Do They Need Heart-Healthy Diets?; March 2009
- MayoClinic.com; Heart-Healthy Diet: 8 Steps to Prevent Heart Disease; March 2011
- HelpGuide.org; Heart Healthy Diet Tips; May 2010
- Elderly Health Service; Heart Healthy Diet; 2006
- Cleveland Clinic; Recovery After a Heart Attack; 2011
