As people reach age 50, they need to control their cholesterol levels and blood pressure by eating foods that protect against possible heart disease. While this is something to aim for throughout our lives, it becomes more important as we get older. Making the appropriate changes might involve avoiding many foods you have enjoyed over the years. There are many delicious healthy heart foods, however, for men and women older than age 50.
Fish
Healthy omega-3 fatty acids are found in mackerel, herring, salmon, sardines and tuna, and are great heart healthy foods. They are best grilled or broiled instead of fried so as not to negate all the benefits to the heart. Omega-3 fatty acids help lower triglyceride levels that contribute to heart disease. The fatty acids also protect against irregular heartbeats, decrease the risk of heart attack and help lower blood pressure, according to the Cleveland Clinic. Eat these fish twice a week for best results.
Fiber
Dietary fiber helps control blood sugar. It promotes regularity and weight management. Fiber also helps prevent intestinal problems and disease. Oatmeal is packed with fiber to help flush out cholesterol. It has a thickening effect that slows down the digestive process to help move cholesterol into the liver where it exits the body. The soluble fiber found in oatmeal, oat bran, barley, legumes, apples, pears and citrus fruits provides healthy benefits by reducing total cholesterol as well as LDL, or "bad" cholesterol.
Whole grains, fruit, vegetables and beans also contain fiber that helps the body digest foods properly and absorb nutrients. Insoluble fiber helps with weight management and prevents intestinal problems. Wheat bran, whole wheat, nuts and vegetables have insoluble fiber. The American Heart Association recommends eating fruits and vegetables raw as cooking can reduce the fiber content. Or, if you prefer, steam vegetables instead of cooking them.
Lean Meats
Limit your intake of fatty red meat and substitute it with lean meats. Venison is a great substitute for beef because it is low in fat. Consume poultry without the fatty skin. Healthy fats include monounsaturated fats and polyunsaturated fats that are great alternatives to saturated fats and trans fats. Saturated fats should be avoided as much as possible and trans fats, found in many processed foods, should be eliminated. Olive, canola and peanut oils are good monounsaturated fats as are most nuts. Polyunsaturated fats are found in corn, soybean, sunflower, safflower and flax oils. Fish, walnuts, and flax seeds also contain polyunsaturated fats. Choose nonfat or low-fat cheeses. Consume egg whites or egg substitutes over egg yolks as much as possible. Choose nonfat or low-fat dairy foods over high-fat dairy products.
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