A commitment to healthy living is beneficial for anyone, regardless of age. The elderly, with their tendencies towards illness and injury, are particularly vulnerable to the negative effects of the environment and lifestyle, thus necessitating knowledge of heart healthy foods and diet behaviors.
There are a number of options for healthy eating both at the home and while eating out. Cooking can be a great way of getting moving and adds the benefit of total control over ingredients and nutrition. The elderly might benefit from a cooking class to revitalize a passion for cuisine they had in younger days, or to finally learn their way around the kitchen. Some of the more healthy options for foods and recipes are commonplace on restaurant menus and in pre-made packages at the grocer. Understanding what to look for to keep the heart healthy and clean is the first step towards stocking the pantry with guilt-free cuisine.
Italian food is one of the most popular ethnic cuisines, but possesses high amounts of cheeses and red meat. Cooking with just a bit of olive oil and eliminating creams from Italian dishes goes a long way in preparing healthier meals. Chicken cacciatore, baked polenta with no cheese or butter and tortellini in tomato sauce minus butter and cheese are all acceptable alternatives to fattier fare.
Fans of Asian and Middle Eastern foods should be particularly aware of the sodium in their meals, and stay away from deep-fried items. Chicken, fish and other lean meats cooked in broth with vegetable as a side can be seasoned to Asian or Middle Eastern specifications and are healthy as long as they aren’t breaded and fried. Middle Eastern dishes often contain beans, grape leaves and curries, all of which are good for the heart in reasonable amounts and promote general health.
Mexican American dishes, or Tex-Mex, can be excellent choices as heart healthy foods with a commitment to avoid guacamole, refried options, sour cream and abundant cheese. Chicken enchiladas, minus the cheese, sour cream and refried beans, are a good dish for Mexican food lovers. Ceviche, baked tamales and black beans and rice are also good for the heart healthy diet.
For the elderly individual with a love for Americana and soul food, several things need to be kept in mind. First, many American restaurants offer low-fat and low-cholesterol alternatives to their high-fat foods. Read the menu thoroughly if eating out to identify healthy options. Second, minimize the use of condiments such as mayonnaise, salad dressings and flavored sauces to cut down on sodium and saturated fat. Last, minimize the breaded items in an American food platter and stay away from fried options. Broiled, baked or grilled is always better than any item coated in breading or sauce, and can mean hundreds of calories in the right direction.
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