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As we age, it becomes increasingly important that we watch what we put into our bodies. Gone are the days of eating ice cream sundaes…just kidding, of course – those days will never fully fade away!! Nevertheless, it is critical we base the core of our diet on a foundation of fruits, vegetables, and other heart healthy choices to ensure that we are nourishing ourselves in a manner which supports overall well-being and sustains a fulfilling and energetic life.
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If you are interested in learning about some tips for maintaining a heart healthy lifestyle, check out our list of “Longevity Dietary Tips” below.
1. Eat Lean Proteins
- While eating red meat occasionally is just fine, we recommend choosing a lean protein source just as fish, chicken, or turkey for the bulk of your meals.
- Fish such as salmon, cod, and trout are high in omega-3 fatty acids.
- Omega-3 fatty acids have anti-inflammatory properties which support cardiovascular health.
- Poultry (i.e., chicken and turkey) contain high levels of protein and vitamins yet smaller overall levels of saturated fats than red meats (i.e., beef, lamb, and pork).
2. Supercharge Your Antioxidant Supply
- Take the advice you give to your kids! Fruits, especially berries, and vegetables are ample sources of antioxidants which are excellent for your overall health.
- Antioxidants protect the heart by reducing oxidative stress and inflammation.
- In general, the more colors you can consume, the better off you will be, so go ahead and sip on that Kale, Banana, Blackberry smoothie!
3. Fuel Up with Fiber
- Select a variety of beans, whole grains, fruits, and vegetables to get the right mix of carbs that contain fiber.
- Fiber is super important for your health, reducing constipation, helping with weight loss, improving gut health, and lowering overall cholesterol levels as well as your risk for diabetes and heart disease.
- It is recommended that women aim for 25 grams daily and men 38 grams
- Despite all the benefits of fiber, Americans don’t get enough of it, averaging only around 16 grams of fiber per day. Eat your beans friends!!
4. Hydrate, Hydrate, Hydrate, then Hydrate Again
- Did you know that 47% of Americans are drinking far below their daily recommended amount of water? This is unacceptable to us!
- Water is truly the central ingredient to a healthy life, delivering nutrients to your cells, getting rid of waste, protecting joints and organs such as your heart, and maintaining body temperature.
- When deciding between coffee, juice, or alcohol, choose water!
5. Be Mindful, Deploy Portion Control
- Learn to associate mealtime with Zen mindfulness.
- Eat slow to prevent overeating and consumption of excess calories. You will be happier when you hop on the scale after the Holiday season!
As you work to keep healthy eating habits top of mind, it is also important to remember to have “fun with your food”. Social eating is a great way to maintain relationships and keep yourself mentally healthy as well!
