Did you know that February is Heart Month?

Heart Month, also sometimes known as Heart Health Month, is dedicated to raising awareness about maintaining cardiovascular health and the promotion of heart-healthy activities and lifestyles.

For our senior clients, family, and friends, keeping hearts strong and healthy is a major priority for well-being and overall quality of life.  Cardiovascular health is essential at all ages, but it becomes even more critical as we age, as our hearts become more susceptible to heart disease.

But, we can reduce this risk and keep hearts beating strong with proactive steps towards healthy habits. 

At Just Like Family, we want to empower seniors and their loved ones with tips for prioritizing heart health. Here are some essential yet easy tips for a happy heart. 

Know the Signs & Symptoms of Heart Issues

The best way to love and protect your heart is to know when it needs help. Recognizing minor and major signs of heart problems is crucial for taking proper, timely action. 

Chest discomfort, chest pain, dizziness, fatigue and palpitations should not go without medical assistance, even if the symptoms disappear shortly after. By seeking immediate assessment and/or treatment, you can reduce the risk of repeats and any damage to the heart.

Balance the Diet for Heart Nourishment

They say the way to someone’s heart can be through their stomach.  The same is true for a healthy heart.

Seniors’ hearts can be shown a little love with a diet rich in antioxidants, essential nutrients and fibre via fruits, vegetables, whole grains and lean proteins. 

For fruits, make a nice mix of blueberries, blackberries, raspberries and strawberries. The amount of fibre in this natural snack will lower cholesterol while the antioxidants prevent damage to the cells. Prefer an apple a day? Don’t forget to eat the peel! Apples are a wonderful source of soluble fibre, as are the skins they come wrapped in. 

As for vegetables, v is (also) for vitamins! From leafy greens (full of A, C and K) to sweet potatoes and carrots (A) to bell peppers (A and C), it’s easy to get your essential vitamins from a veggie garden or produce section. Add in some broccoli, Brussels sprouts or cauliflower for fibre and anti-inflammatories plus tomatoes for lycopene, a heart disease-preventative antioxidant!

When enjoying grains with your meal, reach for brown rice (fibre, magnesium), oats (soluble fibre), quinoa (all amino acids plus fibre) or 100% whole wheat bread (fibre).

For the meat-eating senior, lean meats like lean beef and pork tenderloin mean a reduction of saturated fat as well as a healthy source of protein. We can also recommend fish such as salmon, tuna and sardines for their omega-3 content which lower blood pressure and risks of heart disease.

For plant-based seniors, proper protein intake can be achieved with servings of beans including black beans, chickpeas, kidney beans and lentils. 

Nuts and seeds such as almonds, chia seeds, flax seeds and walnuts also contain protein as well as fibre and (healthy) fats. Be sure to check their caloric content before consumption, if needed/recommended based on your diet.

Heart to Heart

Whether you’re a senior looking to improve your heart health or a caregiver supporting a loved one, remember that this information is for general knowledge and does not constitute medical advice.  

For personalized dietary recommendations and to address any concerns about heart health, please consult with a physician or a registered dietitian.