A heart-healthy lifestyle is one of the best ways to keep your heart in good shape. A healthy heart will keep you feeling healthier longer, giving you more time to enjoy life and all the things that bring you joy. When starting new habits like these, it’s always best to ease yourself into them gradually so that they become second nature over time rather than feeling overwhelmed by too many changes at once! The great news is that it’s never too late to start eating right, whether in your 20s or 90s! Here are how retirement communities in Wimauma, FL, help you up your game:
Choose the Right Fats and Oils in Your Diet
A heart-healthy diet includes eating many foods high in fiber and low in saturated fats. A high-fiber diet will help lower your cholesterol levels, which can reduce the risk of heart disease.
To maintain healthy blood pressure and keep your heart functioning properly, you must limit your intake of sodium (salt), trans fats, refined carbohydrates, and saturated fatty acids from meat products. You should also eat foods rich in omega-3 fatty acids.
The most effective way to reduce cholesterol levels is by making changes to your lifestyle rather than taking medications.
Stay Hydrated with Water and Avoid Sugary Beverages
If you’re looking to keep your heart-healthy lifestyle going in senior-friendly independent living communities, don’t forget to drink plenty of water. Water is the best beverage for your health, and you should make it a habit to consume at least eight glasses a day. Avoid sugary drinks like soda, fruit juice, and sweetened teas. If you need something sweet after dinner or an afternoon snack, try unsweetened tea or sparkling water with lemon instead of reaching for cookies or cakes that are high in fat and sugar. It’s also important not to skip meals if you feel hungry; this can cause blood sugar levels to drop quickly after eating (and lead to overeating later on). Instead, try having a small snack such as fruit before lunch or dinner so there’s less room left for unhealthy foods during meals themselves!
Work Up An Appetite for Fiber
Fiber is an important part of a heart-healthy diet. It helps lower cholesterol and blood pressure, and research suggests that it also may help you feel fuller longer.
How much fiber should you eat? The recommended daily intake for adults is 25 grams, but many people don’t get close to that amount. Fiber can be found in fruits, vegetables, nuts, and whole grains. Here are some easy ways to add more fiber to your diet:
- Eat more produce (fruits and vegetables). Try adding spinach or kale to salads or smoothies; add pears or applesauce instead of sugar on your morning toast; use sliced bananas instead of syrup on pancakes; top spaghetti with tomatoes rather than meat sauce; swap white rice for brown rice (or try quinoa); include beans in soups or stews instead of meats
- Snack on nuts or seeds such as almonds (1 ounce = 6 grams), sunflower seeds (1 ounce = 3 grams), and pumpkin seeds (1 ounce = 2 grams).
Get Moving Every Day
Regular exercise is one of the best ways to strengthen your heart. It also lowers blood pressure, reduces body fat and cholesterol, and boosts self-confidence.
You should talk with your healthcare provider to determine how much exercise is right for you. But if you’re in good health and have no special concerns about doing physical activity, you should aim for these exercise goals:
- If you’re younger than 65, aim for at least 150 minutes of moderate-intensity aerobic activity each week—or 75 minutes of vigorous aerobic activity each week—as well as muscle strengthening exercises on 2 or more days per week.
- If you’re over 65 years old, aim for at least 150 minutes of moderate-intensity aerobic activity per week—or 75 minutes per week of vigorous-intensity aerobic activity—plus strength training exercises on 2 or more days per week.
Eating healthy and staying active are just two ways to help you maintain a heart-healthy lifestyle. There are many others, too! It’s important for adults in their golden years to take care of their hearts because it can lead to better health overall.
