Healthy Eating for a Healthy Heart: A Guide for Aging Adults


Fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants, which are essential for maintaining a healthy heart.

Incorporate plenty of fruits and vegetables into your meals:

Whole grains contain more fiber and nutrients compared to refined grains. They also help lower the risk of heart disease by controlling blood sugar levels and reducing inflammation.

Choose whole grains over refined grains:

Saturated and trans fats raise cholesterol levels, which increase the risk of heart disease. Choose healthy fats, such as monounsaturated and polyunsaturated fats, found in nuts, seeds, and fish.

Limit your intake of saturated and trans fats:

Choose lean protein sources, such as fish, poultry, beans, and lentils, instead of red meat.

Include lean protein sources:

High sodium intake can lead to high blood pressure, which is a risk factor for heart disease. Choose low-sodium options and avoid processed and packaged foods

Reduce sodium intake:

Fiber helps lower cholesterol and blood sugar levels, which reduces the risk of heart disease. Include high-fiber foods like whole grains, fruits, and vegetables.

Increase fiber intake:

Low-fat dairy products, like milk and yogurt, provide calcium and other essential nutrients without the added saturated fat found in full-fat dairy products.

Choose low-fat dairy products:

Sugary drinks contain empty calories that can lead to weight gain and increase the risk of heart disease. Choose water, tea, or unsweetened beverages instead.

Avoid sugary drinks:

Excessive alcohol intake can increase blood pressure and the risk of heart disease. Limit your alcohol intake to one drink per day for women and two drinks per day for men.

Consume alcohol in moderation:

These foods are often high in sodium, unhealthy fats, and added sugars, which increase the risk of heart disease. Choose fresh, whole foods instead.

Limit processed and packaged foods:

Cooking meals at home allows you to control the ingredients and portion sizes, which helps maintain a healthy heart.

Cook meals at home:

Staying hydrated helps regulate blood pressure and reduces the risk of heart disease. Drink plenty of water throughout the day.

Stay hydrated:

Avoid deep-frying and choose healthy cooking methods like baking, roasting, or grilling to reduce the intake of unhealthy fats.

Choose healthy cooking methods:

Pay attention to your hunger and fullness cues and avoid overeating, which can lead to weight gain and increase the risk of heart disease.

Practice mindful eating:

Physical activity helps maintain a healthy weight, lowers blood pressure, and reduces the risk of heart disease. Aim for at least 30 minutes of moderate exercise most days of the week.

Get regular physical activity:

As we age, taking care of our heart becomes increasingly important. By adopting healthy eating habits and making lifestyle changes such as staying active and hydrated, aging adults can reduce the risk of heart disease and enjoy better overall health.


Monitor your heart rate, breathing rate, strain, heart rhythms, HRV, continuous ECG and a lot more using Frontier X2.