As you age, it becomes more and more important to look out for certain areas of your health, especially your heart health.
While eating right and practicing mindful lifestyle habits are crucial at all ages, as you get older and are at risk of more health issues, it’s better to introduce more beneficial foods into your diet to keep yourself as healthy as possible. We spoke with health experts to list four of the “best” foods people over 50 can consume for their heart health, which can also benefit other parts of their bodies. Read more about them below.
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1. Berries
Berries of all kinds are powerhouse foods, as they contain fiber, they're a natural source of sugar, and they're often packed with antioxidants and other nutrients that can boost your heart health. While all berries are considered beneficial, blueberries, strawberries, and black raspberries have been known to be especially high in these antioxidants.
"Berries are a delicious way to boost fiber, supporting gut health, improving cholesterol, blood pressure, and weight maintenance," notes Dr. Jen Burke-Krieg, DO, a senior health physician at Systole Health, a women's heart-health clinic.
2. Fresh Vegetables
Even if you're not a kid anymore and are past the age of 50, every once in a while, you need to be reminded to eat your vegetables. This is especially true for nutrient and fiber-rich vegetables like leafy greens, including kale, spinach, lettuce, and more. They never go 'out of style' regarding your health, and should play some role in your daily diet.
Dr. Bradley Serwer, an Interventional Cardiologist and Chief Medical Officer at VitalSolution, pushes for vegetables in the diets of those over 50, "especially those that are high in fiber are an excellent source of vitamins, minerals, and antioxidants which help reduce the risk of heart disease by lowering blood pressure and improving overall cardiovascular health."
3. Sardines & Other Fatty Fish
While sardines might not appeal to everyone, they're one of the most famous fish regarding omega-3 fatty acids, which are known to improve heart health drastically by lowering triglycerides, slowing plaque build-up in arteries, and more.
"Sardines are not only rich in omega-3 fatty acids, but when you eat them with the bones, they also provide calcium and vitamin D, two nutrients that support both osteoporosis management and heart health," notes Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian with Entirely Nourished. "For women over 50, this becomes especially important because bone density naturally declines while heart disease risk increases."
4. Beans
Beans are making a comeback, as people are remembering what a powerhouse they are. Beans are a great source of both fiber and protein, making them an easy addition to any meal where you feel like you might be struggling to get in enough nutrients.
"Beans offer an ideal plant-based protein source that helps women preserve lean muscle through and after menopause, while also delivering fiber for gut and heart health and calcium for bone health," says Dr. Burke-Krieg.
