As we age, our health can be impacted in a number of ways. Many seniors end up with cardiovascular complications, but that doesn’t mean that you have to resign yourself to such a fate!
There are plenty of natural foods out there that are excellent for your cardiovascular health, and will keep your heart healthy for years to come. Here are the 10 best foods to eat to maintain the health of your heart.
#1: Salmon & Other Fatty Fish
Salmon, mackerel, tuna and other fatty fishes are great for your heart. They are rich in omega-3 fatty acids, which have anti-clotting properties and keep your brain, heart and cardiovascular system nourished. These fats can also help to lower your triglycerides – a type of lipid associated with heart disease.
#2: Walnuts
Walnuts are also packed with healthy fats that can lower your risk of heart disease and stroke. These monounsaturated fats cannot clog your arteries, but they do work towards lowering your ‘bad’ LDL cholesterol and increasing your ‘good’ HDL cholesterol levels. They are perfect to snack on while playing real money slots in Sri Lanka!
#3: Berries
Berries like raspberries, blueberries and cherries are full of polyphenols. These unique antioxidants destroy harmful free radicals in your body while providing vitamin C and fiber. Both of these nutrients are capable of lowering your risk of stroke.
#4: Bananas
Bananas contain plenty of potassium, which has a blood-pressure lowering effect. You can also opt for low fat dairy, potatoes and oranges to get in your recommended dose of potassium.
#5: Pulses and Legumes
Legumes and pulses like chickpeas, lentils and beans are a fantastic source of soluble fibre, which can lower your LDL cholesterol levels. They are also a cost-effective source of protein and other essential nutrients. If you buy canned legumes, be sure to rinse the salt off first, as sodium can raise your blood pressure!
#6: Oats
Oats contain beta-glucan, a special type of fibre that can dramatically reduce your cholesterol levels. Just one cup of cooked oatmeal or barley will give you the daily amount of beta-glucan you need to keep your heart healthy.
#7: Olive Oil
Saturated fat should be avoided by seniors, but eating the polyunsaturated fats in olive oil can actually have beneficial effects. This oil provides vitamins and heart friendly omega-3 essential oils without containing fats that can clog your arteries.
#8: Dark Chocolate
Cacao is rich in flavanols; antioxidants which have been proven to lower blood pressure and prevent blood clots. It is also full of potassium and magnesium. Avoid sugary chocolate and choose a dark variety (at least 70% cocoa) for the best health benefits.
#9: Avocados
Avos get their creamy texture from good monounsaturated fats, which can lower your cholesterol levels. These fruits are also anti-inflammatory, preventing chronic inflammation that could later lead to hardening of your arterial walls.
#10: Unsalted Nut Butters
Eating nut butters are a great way to get in your monounsaturated fats, protein, and other nutrients. Avoid products with added sugar, salt and trans fats and go for natural options instead!
