Maintaining cardiovascular health gets more crucial with age. Adults over 65 have a greater risk of heart attack, stroke, and heart disease than young adults. As we get older, our heart and blood vessels change. Older adults’ hearts can’t pump as quickly during physical activity, while the resting heart rate remains relatively the same. Artery build-up over the years also increases the risk of high blood pressure. Fortunately, eating heart-healthy recipes and maintaining a proper weight go a long way to preventing cardiovascular complications.
How to Choose Heart-Healthy Recipes for Senior Citizens
The key to cooking heart-healthy food is choosing ingredients high in fiber, such as vegetables and whole grains. Don’t add too much salt, sugar, or fat. You especially want to avoid trans and saturated fats. While serving food, pay attention to portion size. Even a healthy meal can cause weight gain if you overeat. Not eating enough can also cause serious health issues. Try plating food before bringing it to the table rather than using serving bowls. That will help cut down on taking seconds, plus it will feel like a fancy restaurant.
Strawberry Spinach Chicken Salad with Avocado and Walnuts
The spinach and strawberries give this recipe a boost of fiber and micro-nutrients. Using a little bit of broth to cook the chicken adds flavor without using unhealthy fats. This recipe calls for heart-healthy fats from avocado and walnuts. You can substitute the walnuts with other nuts such as pecans or almonds.
6 oz Boneless, skinless chicken breast
2 Tbsp Low-sodium chicken broth
6 cups Spinach
1 cup Strawberries, sliced
1/2 Avocado, diced
1/4 cup toasted Walnuts
Light vinaigrette dressing to taste
1. Warm chicken broth in a pan over medium-high heat.
2. Dice chicken breast.
3. Sautée the chicken strips in the pan until the internal temperature reaches 160F.
4. Remove from pan and let rest for 10 minutes.
5. Divide the remaining ingredients between two plates and top with chicken breast.
Cooking at Home
The best thing you can do for heart health is to prepare home-cooked meals. However, problems that come with aging can cause barriers to cooking at home. Some older adults have difficulty with daily living tasks such as preparing meals or driving to the store. Our Certified Homemaker-Home Health Aides are here to assist clients with whatever they need, from buying groceries and cooking heart-healthy recipes at home. We are Families Helping Families. Call 908-788-9390 to learn how our family can help yours.