Having a strong heart in your 50s is crucial, especially because your heart undergoes major changes as you age. For example, the National Institute of Aging highlights the fact that your heart is a muscle, which means it can naturally weaken over time.
And although your heart won’t undergo major changes until around your mid-60s, it’s still important to focus on your heart health now, especially if you’re already in your 50s.
Fortunately, there are certain foods and eating habits that can help you build a strong heart anytime, with just a few minor adjustments.
Read on to learn more about eating habits that can help you maintain a healthy heart, and for more healthy eating tips, check out Eating Habits to Lower Your Cholesterol.
When it comes to drinking soda, regular and diet drinks have their own health dangers. But according to Arika Hoscheit, RDN with Paloma Health, “diet sodas and other artificially sweetened drinks are counterproductive when it comes to heart health.”
Some people may assume that diet sodas can help them lose weight and save calories, but it is important to know that diet soda can seriously harm your heart health.
“Artificially sweetened drinks are associated with an increased risk of cardiometabolic disease,” Hoscheit explains, “and one study even shows that daily consumption of diet soda can lead to a 36% increased risk of metabolic syndrome and 67% higher risk. type 2. diabetes compared to non-soda drinkers. “
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Eating enough fruits and vegetables can help solve many different health problems and may help lower your risk of a number of diseases. And when it comes to heart health in particular, it’s an important habit to adopt.
“The compounds in vegetables and fruits that protect plants from their natural enemies, in turn, protect us from some of our own such as heart disease, diabetes, cancer and brain damage,” explains Judy Barbe, Dt.t. and author of Your 6 week guide to LiveBest.
Anna Rios, RDN agrees, adding that “vegetables are loaded with fiber, vitamins, minerals and antioxidants, and these powerful micronutrients work together to fight heart disease and keep your cholesterol low.”
Eating fish and other sources of healthy fat can help keep your heart strong and healthy, especially if it replaces some of the unhealthy fat sources in your daily diet.
“The omega-3s you get from eating salmon and other oily fish provide protection against heart attacks, strokes, cancer, and inflammatory diseases such as rheumatoid arthritis,” says Barbe, “and this by thinning the blood and preventing it from sticking to the walls of your arteries, which helps reduce the risk of blocked arteries and heart attacks. “
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Getting enough fiber into your daily diet is crucial for better heart health and for lowering cholesterol, which is especially important as you get older.
“Choose foods high in fiber such as whole grains, beans, lentils, fruits and nuts,” says Rios, “because soluble fiber binds to cholesterol particles in the small intestine, preventing it from growing. get into your bloodstream, and lower cholesterol levels protect your heart health. “
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