Cardiovascular disease risks increase as you age. Among those 60 to 79, around 68 to 69 percent of U.S. men and women have cardiovascular disease. After that, the rates increase to around 85 to 86 percent.
Doctors continually recommend three things to help lower the risk. Diet, exercise, and maintaining a normal blood pressure are all important. Seeing a doctor each year to have blood pressure monitored is important. If blood pressure is high, medications, dietary changes, and exercise all help.
Choosing a diet to lower the risk of heart disease is important. Here are some of the different diets and the reasons they’re recommended.
Anti-Inflammatory Diet
The Anti-Inflammatory Diet focuses on foods that help the body avoid inflammation that causes health issues like arthritis, eczema, and digestive issues. It’s good as it focuses on lots of vegetables, lean proteins, and healthy oils.
DASH Diet
The DASH Diet is designed to reduce high blood pressure by focusing on low-sodium meals. Focus turns to low-fat dairy, nuts, and vegetables. The goal is to pick foods that are high in potassium, magnesium, and other vital nutrients.
Mediterranean Diet
The Mediterranean Diet is more of a lifestyle change than a specific diet. You’re changing your eating habits to focus on whole grains, vegetables, olive oil, seafood, and a small glass of red wine each day. Red meats, sugary treats, and processed carbs are out.
Do You Need to Follow a Diet?
Instead of worrying about a particular diet, your parents should focus on these three dietary changes.
#1 – Fiber
Your mom and dad need to increase their fiber intake. A University of Oxford study found that just 10 grams of fiber reduced the risk of a stroke by just over 20 percent. The recommended intake is 38 grams for men and 25 grams for women.
#2 – Healthy Fats
Saturated fats found in packaged foods, red meat, and processed meats like hot dogs, deli meat, and sausages increase the risk of high cholesterol and high triglycerides. Focus on lean proteins like fish, legumes, and poultry breasts. Seeds, nuts, and healthy fats from avocados and olives are also recommended.
#3 – Boost Vegetable Intake
Set a goal for your parents to eat 2 to 2 ½ cups of vegetables and 1 ½ to 2 cups of fruit each day. Mix up colors so that they’re eating leafy greens, reds from things like berries and sweet peppers, yellows and oranges from squashes and rutabagas, and whites from cauliflower and bananas.
If they have a hard time shopping, creating weekly menus, and cooking meals at home, caregivers can help. With support, your parents may stop relying on takeout meals and frozen or prepared meals at the grocery store.
Call a home care agency and ask about caregivers and their prices. Once you have an idea into the rates and services, you’ll work with an expert to come up with the best care plan for your parents’ needs.
If you or an aging loved-one is considering a Caregiver in Bethesda, MD please contact the caring staff at Just Divine Home Care Agency today at (301) 219-1585.
Sources:
https://www.heart.org/idc/groups/heart-public/@wcm/@sop/@smd/documents/downloadable/ucm_483970.pdf