By Greg Pascucci
A heart-healthy lifestyle and successful aging typically go hand-in-hand. It’s never too late to begin assessing your risk for heart disease and taking steps to protect your heart while staying healthy.
Here are seven tips for staying heart-healthy:
1. Eat the Right Fats
Reduce your intake of unhealthy fats such as saturated and trans fats like fatty meats, cakes and pies. Instead, increase your intake of healthy fats like avocado and nuts.
According to the Academy of Nutrition and Dietetics, a general goal is for 20-35 percent of your total daily calories to come from healthy fats, such as polyunsaturated and monounsaturated fats, and fewer than 10 percent of calories per day from saturated fats.
2. Reduce Salt Intake
High salt intake can increase your blood pressure and put you at risk of heart disease. Limit your intake to less than 140mg of sodium per serving and avoid processed foods.
“Seniors may experience a decline in taste or smell, causing them to begin adding too much sugar or salt to food to improve the flavor,” explained Marlon Perez, executive chef at The Carlisle Naples, an active retirement community. “This, in turn, can impact their health long term. “If the decline is not connected to an underlying issue such as an upper respiratory infection, consider using herbs and spices to enhance the flavor of food without adding extra calories or sodium.”
3. Increase Fruits & Vegetables
Fruits and vegetables contain important antioxidants and phytochemicals that help protect your heart. Aim to get five servings of fruits and vegetables per day.
The Carlisle’s FreshZest menu, part of the expansive dining choices available in the community’s restaurant, incorporates plant-based, whole-food options such as Artichoke with Cremini Mushroom Eggplant Cannelloni, Crispy Bean Chimichanga, Potato and Spinach Gnocchi and Pad Thai Spaghetti Squash. The delicious and nutritious options are perfect for residents wishing to incorporate more fruits and vegetables into their diets.
4. Get Moving & Stay Active
Set a fitness goal! Aim for 30-40 minutes of physical exercise per day, including two times a week of muscle strengthening exercises. Make sure all exercise programs include flexibility and stretching.
At The Carlisle, there are a myriad of health and wellness opportunities. From aquacise in our outdoor pool to a workout in our state-of-the-art fitness center, our community offers programs to encourage a healthy lifestyle.
Plus, an added bonus is residents find motivation and inspiration from their neighbors in addition to the convenience of classes within steps of their residences
5. Keep a Healthy Weight
A healthy body weight improves your cholesterol levels, reduces inflammation and controls blood pressure. Your BMI (Body Mass Index) is a way to calculate if you’re at a healthy weight. A BMI between 18.5 to 25 is a heart-healthy weight.
The National Institutes of Health reports that our metabolism can change as we age. This means some older adults must become more active or eat fewer calories to maintain or achieve their ideal weight.
The Carlisle’s heart-healthy selections and delicious yet nutritious dining options help residents make smart food choices, keys to optimal weight.
6. Make Healthy Choices
Limit alcohol and avoid tobacco. If you’re a smoker, speak with your doctor on ways to quit.
Smoking increases the risk of developing cardiovascular disease, cancer and diabetes. However, research shows quitting at any age can reduce one’s risk and improve overall health.
7. Monitor Blood Pressure
As we age, our blood vessels lose elasticity. Lower elasticity equals higher blood pressure. Seniors should take extra steps to protect their hearts. 120/80 is normal blood pressure and 60-80 beats per minute (resting) is a healthy pulse range.
Resident blood pressure checks are offered monthly as part of the numerous health and wellness programs offered at The Carlisle Naples.
“There’s an entire team dedicated to fostering a heart-healthy lifestyle – from activities to fitness classes and dining,” said resident Mary Bradley. “I feel younger and healthier than I did when I moved to The Carlisle!”
Located at 6945 Carlisle Court in Naples, The Carlisle offers independent and assisted living lifestyles featuring spacious one-and two-bedroom residences, weekly housekeeping and flat linen services, basic cable TV, all utilities except telephone, and delicious dining with daily, chef-prepared specials. The community is accredited by the Commission on Accreditation of Rehabilitation Facilities (CARF), an important distinction that provides residents with the assurance that the highest standards of quality care, services and safeguards are maintained.
For more information about the community, please call 239-221-0017 or visit www.TheCarlisleNaples.com.