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Keep Your Heart Healthy

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​​​Keep Your Heart Healthy

In old age the risk of developing heart disease or having a heart attack rises. You can prepare yourself and help prevent these types of things from happening by following a healthy diet and fitness regiment. 

Our home CAREGivers can help your loved one manage these types of dietary needs. Our senior meals and nutrition services is the perfect solution to help your loved one maintain a healthy and well-balanced diet. This will in turn be one of the greatest tools in building a better and healthier lifestyle.

Below are some diet tips to help you achieve this goal:

Control your Portion​ Size

Focusing on what you are eating is only half the battle. Knowing how much to eat is equally important. To help prevent overeating try using a smaller plate or bowl, this will shrink your portions. Also keeping a record of your diet can help you track whether you are eating enough ​or too much.

Eat more Fruits and Vegeta​​bles

fruits-vegetables.jpgFruits and vegetables are a no brainer right? Fruits and Vegetables should always be incorporated into your diet. They are a healthy snack, something you can add to a salad or even in a stir fry for your main course. However, there are some things to avoid while eating fruits and vegetables. You should avoid Fruits and Vegetables that are canned with heavy syrups or with added sugar.

Whole Grains


Whole grains are a great source of fiber and nutrients. Products like bread, muffins, cakes, noodles, crackers, and rice can be swapped with a whole grain substitute. This is an easy replacement in your diet.

Cut the Unhealthy Fats

healthy-fats.jpgReducing your blood cholesterol can help you avoid a coronary artery disease and even a heart attack. A way to help avoid this is by cutting out trans and saturated fats. Two types of fats you can replace these with are monounsaturated fats like olive oil and polyunsaturated fats like in avocados and nuts.

Low-Fat Protein

Lean meat like fish or chicken are better to consume for a healthier diet. Low fat dairy products and eggs are also an ideal way to obtain protein. Generally choosing low-fat products will yield greater benefits. Lastly beans and n​uts are a quick snack that are a great source of protein.

Sodium Re​duction

High sodium levels is one of the leading causes for high blood sugar. The Department of Health and Human Services state that “Healthy adults have no more than 2,300 milligrams of sodium a day. People ages 51+ and who have high blood pressure levels, diabetes or a kidney disease, have to stay at 1,500 or less milligrams of sodium a day.”​

Create Daily Menus Ahead of T​ime

menu.jpgPlan out your meals before hand with the proper nutrition guidelines. Make sure that you get all of the nutrients that your body needs daily. Get creative with what you make everyday/night for your meals to keep your body entertained with flavors rather than the same grilled chicken every night.

A Treat Here and There


Let yourself have a candy bar or a handful of potato chips every once in a while, it won’t debunk your diet. Understand the difference between giving yourself a treat for your hard work and making an excuse to eat unhealthy.

References: ​

"18 Superfoods For Your Heart." N.p., n.d. Web. 11 Aug. 2015.
"Exercises to Keep Your Heart Healt​hy." WebMD. WebMD, n.d. Web. 11 Aug. 2015.
"Heart Disease." Heart-healthy Diet: 8 Steps to Prevent Heart Disease. N.p., n.d. Web. 11 Aug. 2015.​


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