February 12, 2022
Share:
Eat heart-healthy for heart month
The heart is a muscle like any other, and if you don’t use it, you lose it. Study after study has shown that heart-healthiness is not only about cardiovascular disease — heart health includes everything from healthy living to healthy eating and staying active both physically and mentally.
Heart-healthy foods play an integral role in heart health for people of all ages. At senior independent living, heart-healthy options are plentiful — think nutrient-rich fruits and vegetables served up at mealtimes; on-site fitness centers and activities to stay active indoors; walking trails to get fresh air and a heart-pumping workout outside.
In honor of heart month, here are some heart-healthy foods to eat every day:
Salmon is rich in omega-3 fatty acids, which can help lower blood pressure and reduce cholesterol levels. Salmon also contains high amounts of protein, so it keeps you full longer and helps maintain muscle mass as you age — both good things when it comes to your heart health!
Blueberries have been shown to protect against cardiovascular disease. This is because they contain powerful antioxidants, which prevent heart problems from developing due to their anti-inflammatory properties. In addition, the antioxidants boost nitric oxide, the same chemical that’s released during exercise to open blood vessels, helping circulation. Studies show that heart-healthy foods rich in anthocyanins are helpful for heart health.
Oatmeal is heart-healthy because of its fiber content — one serving contains more than six grams of fiber, which helps lower cholesterol levels by slowing down the digestive process. This enables the body to absorb less cholesterol from food, potentially lowering heart disease risk factors or even reversing existing heart disease conditions.
Olive oil is heart-healthy and a great source of heart-protective monounsaturated fat, improving heart health by lowering LDL (bad) cholesterol and reducing the risk of heart disease. Olive oil is also rich in antioxidants, such as vitamin E and polyphenols, that help prevent heart problems from developing with their anti-inflammatory properties.
Broccoli contains high amounts of calcium. It may protect against heart disease by favoring healthy blood pressure levels. A diet high in calcium might reduce heart attack risk, too — one study found men who consumed 1,000 milligrams per day reduced their chance of a fatal heart attack by 36 percent!
Green leafy vegetables like spinach are full of lutein. Lutein reduces heart disease risk by reducing oxidation in the body. In addition, it acts as an internal sunscreen, protecting heart cells from damage caused by free radicals (cell-damaging chemicals).
Whole grains are heart-healthy because of their fiber content. In addition, they contain an antioxidant known as pyridoxine, which is heart-protective and can lower heart disease risk factors like high blood pressure or cholesterol levels. A diet rich in whole grains may also reduce heart attack risk! Whole-grain foods include brown rice, quinoa, barley, cornmeal, and oatmeal.
Pumpkin seeds are a heart-healthy snack because they’re packed with magnesium. Magnesium helps relax blood vessels to improve blood flow and protect against heart disease. Studies show that people who eat diets rich in heart-healthy magnesium have a lower heart disease risk.
Watermelon is heart-healthy because of its high water content. It contains vitamins A and C, both heart-friendly antioxidants that can protect against heart disease by reducing inflammation. Watermelon is also full of lycopene, which helps lower blood pressure levels! Keep this fruit in mind during the summer months when it’s abundant and at peak ripeness.
Walnuts are 47 percent polyunsaturated fatty acids, thought of as “good fats.” But while most nuts contain polyunsaturated fatty acids, walnuts are the only tree nut with a significant amount of a certain type called alpha-linolenic acid. Alpha-linoleic acid acts as an anti-inflammatory agent and has been shown to help reduce plaque buildup in coronary arteries.
A healthy heart isn’t an unattainable goal — eating heart-healthy foods like those listed above will do your heart good! So, start incorporating these foods into your diet for improved heart health.
Enjoy a heart-healthy favorite from our kitchen to yours!
Salmon Spinach with Toasted Walnuts
Ingredients:
1 1/2 cups walnut halves divided
1/4 cup ground coriander
6 (4 ounces) salmon fillets
kosher salt and freshly ground black pepper
1 Tbsp. walnut oil
1 cup fresh cilantro leaves and stems
1 cup loosely packed fresh mint leaves
1/2 cup water
2 Tbsp. rice wine vinegar
1 Tbsp. honey
6 red and purple radishes
1 small red onion
5 ounces baby spinach, kale, or chard
Preparation:
Heat the oven to 450°F.
Combine 3/4 cup of the walnuts, coriander, and pinch of salt and pepper in a small food processor and pulse until very fine.
Pat the salmon dry and drizzle with walnut oil, then press the walnut mixture into the top of each fillet. Roast salmon until the center is firm to the touch, it is light pink throughout, and the edges begin to flake, about 8 minutes.
Dressing:
Combine the herbs, 1/2 cup of the walnuts, the water, the vinegar, and honey in a small food processor and blend until smooth and well combined. Season, as desired, with salt and freshly ground black pepper.
To Serve:
Slice onion and radish into very thin slices—chop remaining 1/4 cup of walnuts. To serve, divide greens among serving dishes, top with radish, red onion, chopped walnuts, and top with salmon. Drizzle with the dressing.
Heart-Healthy alternatives for seniors
Explore the healthier, happier senior lifestyle you can get at a GenCare retirement community. Schedule a tour today!
Written by Trisha Kostis
GenCare Lifestyle Corporate Culinary Director
