5 Delicious and Easy Meals for Seniors to Promote Heart Health
As we age, what we eat becomes an increasingly important factor in overall health. According to the US Centers for Disease Control and Prevention (CDC), heart disease is the primary cause of 25 percent of all deaths. Seniors are especially vulnerable to conditions like coronary heart disease, stroke, and heart attacks. More than 43 million Americans aged 60 and above are affected by at least one form of heart disease. Therefore, seniors not only need to maintain an active lifestyle but also eat heart-healthy foods.
Foods that promote good heart health are typically high in calcium, magnesium, fiber, and folic acid, among other vitamins. Omega-3 fatty acids, polyunsaturated and monounsaturated fats, and vitamins C and E are also effective at building heart resiliency and contributing to positive overall physical health. These vitamins and minerals are found in healthy foods like leafy greens, almonds, beans, fruits and vegetables, and fatty fish.
Eating healthy doesn’t have to be a chore. Here are five heart-healthy dishes that are delicious, nutritious, and easy to prepare.
1. Banana Split Oatmeal
Whether you’re looking for a quick breakfast or a healthy snack, banana split oatmeal is a fun and delicious option. Oatmeal is not only rich in fiber and protein, but it can also help you keep your cholesterol at appropriate levels. While it can be bland on its own, the addition of banana and low-fat frozen yogurt makes it a satisfying treat.
Simply microwave 1/3 cup of quick-cooking oatmeal with a pinch of salt and 3/4 cups of water for about two minutes, taking it out to stir at about the one-minute mark. Top with the desired amount of sliced banana and frozen yogurt and you have a tasty, yet heart-healthy snack in under five minutes.
2. Triple Berry Overnight Oats
You can also prepare a delicious and heart-healthy oatmeal breakfast ahead of time so that you don’t have to make anything immediately upon waking up. In addition to the fiber and protein-packed oats, this breakfast dish features blueberries, strawberries, and raspberries, all of which are rich in antioxidants as well as calcium, fiber, magnesium, and potassium. Blueberries contain antioxidants known as anthocyanins, which have been shown to lower the risk of heart disease by reducing oxidative stress. They have also been shown to lower LDL (bad) cholesterol.
This recipe only takes about five minutes to prepare. Mix one part rolled oats and one part milk with dashes of cinnamon and maple syrup in a mason jar to refrigerate overnight. Add the berries immediately before eating in the morning.
3. 5-A-Day Salad
There are few better options than the 5-a-day salad for a quick and easy heart-healthy lunch. This salad includes a variety of 10 vegetables, with each serving providing the equivalent of 5 cups of vegetables, more than the daily adult recommendation set by the CDC.
Add and mix the following ingredients to a large bowl: 4 cups fresh spinach, 4 cups romaine lettuce, 2 cups chopped green pepper, 2 cups cherry tomatoes, 2 cups chopped carrot, 1 cup chopped broccoli, 1 cup chopped cauliflower, 1 cup sliced yellow squash, 1 cup sliced cucumber, and 1 cup sliced zucchini.
Top the salad with your favorite low-fat dressing and keep leftovers stored in the refrigerator. Each of these vegetables promotes a healthy cardiovascular system. Broccoli, for instance, is rich in calcium and vitamins C and E, while spinach boasts plenty of vitamins, including folate, which helps build and maintain healthy red blood cells.
4. Pea and Spinach Carbonara
Another way to incorporate more spinach into your diet is by incorporating it into soups or pasta. This pea and spinach carbonara is a delicious dish that also includes heart-healthy foods like eggs and garlic, the latter of which can help lower blood pressure and decrease the risk of blood clots.
To make the dish, bring a large pot of water to boil while cooking garlic and breadcrumbs in oil in a large skillet. Transfer the breadcrumbs and garlic to a bowl after about two minutes and mix with Parmesan and parsley. In another bowl, whisk together more Parmesan, one egg and three egg yolks, and salt and pepper. Add fresh linguine or tagliatelle to the boiling water and cook for one minute. Add spinach and peas and cook for an additional minute or until pasta is tender. Reserve 1/4 cup pasta water for the egg mixture and drain. Whisk the pasta water slowly into the egg mixture. Incorporate into the pasta and top with the garlic and breadcrumbs.
5. Salmon Niçoise
Salmon is an excellent choice for seniors as it boasts high levels of omega-3 fatty acids, known for their potential to reduce triglyceride levels and mitigate the risk of cardiovascular disease. While you can easily bake or grill salmon filets to increase your omega-3 intake, it doesn’t take much to create a colorful and delicious heart-healthy salmon dish.
Salmon niçoise is especially beneficial for senior residents. The dish is not only high in omega-3s, but it also features olives, green beans, grape tomatoes, fresh basil, lemon, and garlic.
