Senior Heart Health: Foods that Can Reduce the Risk of Heart Disease

Senior Heart Health  |  February 20, 2025

What Every Senior in Victoria, BC Needs to Know About Aging and Heart Health

What do you need to know about senior heart health? As we age, the risk of heart disease can increase due to a condition known as atherosclerosis. Atherosclerosis occurs when the arteries begin to narrow from plaque buildup in the arterial walls, disrupting blood flow throughout the body. If blood flow stops altogether, from a blood clot, the outcome could include a heart attack or stroke.

Senior Heart Health Facts: The American Heart Association estimates that nearly 66% of cardiovascular disease deaths occur in people aged 75 and older.

Unhealthy lifestyle habits—like insufficient physical activity or smoking—can trigger atherosclerosis, and a poor diet can contribute as well. Consuming foods that are high in salt and fat may lead to elevated blood pressure, cholesterol, and blood sugar levels, all of which significantly increase the risk of developing atherosclerosis and heart disease.

Seniors who configure their diets to include healthy foods can make a profound impact on the health of their hearts. It’s been reported that 70% of heart disease can be prevented with correct nutrition. Here are some of the foods that seniors – under proper supervision from a physician and/or dietician – can incorporate into their diet to reduce the risk of heart disease.

Senior Heart Health: Foods that Can Reduce the Risk of Heart Disease

#1. Berries: 

Blueberries, strawberries, cranberries, and raspberries are all beneficial when it comes to your heart, due primarily to their plentiful supply of antioxidants – which reduce damage caused by free radicals in the body.

#2. Oranges: 

The potassium found in oranges helps to maintain blood pressure, while the pectin (a high source of water-soluble fibre found in the pith and pulp) collects the cholesterol from ingested food, reducing absorption. Additionally, recent research indicates that citrus pectin aids in neutralizing galectin-3, a protein that damages heart tissue.

#3. Apples: 

Comparing apples to oranges may not be such a bad idea after all, as the former also contains pectin. Its fibre content also aids in removing cholesterol. With all of its benefits together, daily apple consumption can reduce LDL cholesterol by 40%.

#4. Nuts: 

Although nuts have a high level of fat, it is primarily monounsaturated and helps lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Nuts also contain essential vitamins and minerals, such as folic acid, niacin, vitamin B, and vitamin E – all of which aid in helping the heart.

#5. Avocados: 

Similar to nuts, avocados are full of monounsaturated fats that help to reduce LDL cholesterol. The one downside is that avocados contain a high number of calories, so it’s best to consume in moderation.

#6. Fish: 

Omega-3 fatty acids – often found in salmon, trout, and other cold water fish – work to simultaneously reduce triglycerides and raise HDL. Sardines, in particular, are said to provide the greatest number of Omega-3 fatty acids, compared to other cold-water fish. Note that the American Heart Association recommends two servings of fish at least twice a week.

#7. Asparagus: 

Similar to berries and other fruits and vegetables, asparagus is full of free radical-neutralizing antioxidants. It’s also a great source of vitamins A, C, E, and K, fibre, and beta-carotene. Just be sure not to overcook or boil it for too long, as this can compromise the nutritional content.

#8. Oatmeal: 

Unprocessed oatmeal – free of added sugar – can reduce cholesterol due to its beta-glucan content. Try adding fresh berries to your oatmeal for flavour and added benefits.

#9. Red Wine: 

Resveratrol, an antioxidant-rich compound found in certain berries and grapes, is what makes red wine heart-healthy, but most health professionals advise drinking no more than one glass a day. Anything past that and one’s risk of heart and liver damage can increase.

#10. Dark Chocolate: 

The flavonols found in cocoa – chocolate’s plant source – can reduce blood pressure, maintain blood flow, and relax the arteries. To get the most out of dark chocolate, choose a bar that is at least 70% cocoa. Be sure that cocoa is the first listed ingredient, as opposed to sugar.

Balanced Nutrition and a Healthy Lifestyle for Senior Heart Health

One of the added benefits of choosing heart-healthy foods is that they supply other organs in the body with essential nutrients, adding to physical well-being. However, one should not rely solely on a heart-healthy diet to prevent heart disease.

In addition to taking steps to establish a daily exercise routine (including at least 30 minutes of moderate physical activity – with permission from a doctor or physician), seniors should also monitor their cardiovascular health regularly by visiting a doctor or physician. Regular consultation with a health professional can provide further insights into how to prevent heart disease, but it may also help in detecting other issues early on.

Comfort Keepers® Can Help with Senior Heart Health

Our compassionate, professional in-home caregivers can help promote a heart-healthy lifestyle for your loved one. From healthy meal preparation to transportation to a gym or local senior center, we are ready to help provide what he or she needs to live a happy, healthy, and independent life. 

The Best Senior Home Care Provider in Victoria, BC is Comfort Keepers®

Firstly, if you are concerned about the health and well-being of your aging loved ones we can help with 24-hour care. We offer senior care, post-surgery care, palliative care, personal care, senior living transition services, and much more! 

Comfort Keepers® Victoria Provides In-home Elderly Care Services

Aging in place means keeping seniors happy and healthy at home. Comfort Keepers® trained caregivers provide seniors with the highest quality of life possible. In particular, our Interactive Caregiving™ system provides care that addresses safety, nutrition, mind, body, and activities of daily living.

Comfort Keepers® Victoria In-home Caregivers Can Help with Interactive Caregiving™

Personal and empathetic care starts in the heart and allows us to meet our client’s needs. Our philosophy is to elevate the human spirit. Our caregivers will be there every step of the way to ensure your loved one has a better quality of life. 

Senior Heart Health and Homecare in Victoria, BC

Our unique services offer families respite care, overnight care, personal care, companionship care, palliative care, and end-of-life care. To learn more contact the Comfort Keepers Victoria office.

Comfort Keepers® Victoria is Proud to Provide Senior Care and Home Care Services to Keep Seniors Safe in Their Homes

If you are searching for home care near me we can help! Comfort Keepers® Victoria can provide home care for Victoria and surrounding areas. Service territory includes; Colwood, Saanich, Sidney, James Bay, and Oak Bay. Please call (778) 265-5999 and learn how your loved ones can receive compassionate, professional in-home care.

Quality and Accredited Respite Care for British Columbia Families

Comfort Keepers® Victoria has been accredited with Exemplary Standing with Accreditation Canada. Accreditation is an intensive process in which industry experts examine an organization’s processes, policies, and procedures against quality standards. To achieve accredited status, Comfort Keepers offices met or exceeded the rigorous standards for Home Care companies, as defined by Accreditation Canada.

References:

• American Heart Association. “What is Cardiovascular Disease?” Web. 2016.
• Prevention. “The 25 Best Foods for Your Heart” by Deborah Hastings. Web. 2013.
• WebMD. “Top 11 Heart-Healthy Foods” by Kerri-Ann Jennings, MS, RD. Web. 2016.

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