Senior Living: How Older Adults Can Protect Their Hearts With Nutrition

The Long Beach Press-Telegram reports that older adults with a cardiovascular condition can modify their diet to manage their condition most effectively. For this demographic, 25 percent to 35 percent of daily calorie consumption should come from fat, with less than 7 percent from saturated fats and as little as possible from trans fat. Current evidence indicates that following these eating habits can lower cholesterol by 9 percent to 16 percent, which reduces the risk for heart disease. Choosing unsaturated fat over saturated fat can lower "bad" cholesterol while maintaining "good" cholesterol, with olive oil and nuts, like almonds, typical sources for unsaturated fat. Omega-3 fatty acids have an anti-inflammatory effect, and two weekly servings of foods like salmon and trout can reduce the risk for heart disease. Anchovies, sardines, flax seeds, and chia seeds also contain omega-3 fatty acids. Older adults also are recommended to eat antioxidant-rich foods, mostly from plants (colorful fruit and vegetables, nuts, seeds, green tea, and whole grains) to counteract inflammation. Meanwhile, the American Heart Association recommends less than 36 grams of sugar daily for men and 25 grams or less for women. Recommended sodium intake is less than 2,300 milligrams per day, while potassium, calcium, and magnesium also should be included.