Diets and eating plans tend to restrict a lot of foods senior citizens can enjoy. However, a healthy heart diet does not need to be so strict. Much of a heart healthy eating plan merely switches those cartoons of milk from whole to nonfat, helping seniors achieve a healthy heart.

Seniors should always check with their doctor first before changing their diets.

• What Foods to Eat—Seniors following a heart healthy diet should only consume under 6oz of lean meat, fish, and skinless poultry a day. Instead of big meat dishes, seniors can incorporate small amounts of meat, poultry or fish with dishes featuring pasta, rice, beans, or vegetables as the main acts. Also 3 to 4 egg yolks per week should be included in the heart healthy eating plan. The standard 5 servings of fruits and vegetables a day along with 6 or more servings of grains a day should also be followed in the eating plan.

• What Foods to Limit—Those seniors aiming to clean out their hearts should stay away from liver, brains, chitterlings, kidneys, gizzard, sweetbreads, pork maws, and ironically, hearts.

• How to cook and prepare Foods—Seniors should try to use cooking methods that do not require fats such as boiling, roasting, poaching or broiling. When preparing food, always trim off the excess fat before cooking meat and poultry. Also after browning, drain off all the fat.

• Dairy—Skim or 1% fat milk is better than whole milk. Also, seniors should select nonfat or lowfat yogurt and cheese.

Source: fi.edu

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For many seniors, particularly the older ones; the idea of exercising is one that’s a little bit scary. But there’s no such thing as being too old to exercise, and this is something that seniors need to understand. They do, however, need to be careful when they get started with any new exercise program and ensure that they’re well prepared.

1. Talk to a doctor  - seniors should never start a new exercise program without first consulting a doctor

2. Invest in the right clothing – the right clothing is important for anyone who’s engaged in a physical activity, but seniors who are sensitive to changing temperatures and at a greater risk for injury should be more cautious. Supportive, comfortable shoes are essential, and clothing should be loose yet flexible and breathable

3. Always warm-up – exercise should never begin without a warm-up to prevent injury. A low-impact activity can warm up muscles, get blood circulating and increase overall body temperature

4. Don’t start too quickly – early into an exercise program, seniors need to build their endurance. Going too hard, too fast can be physically damaging. Intensity can be built as endurance improves

5. Cool down – a cool down portion of a workout is as important as the warm-up. It allows the body to physically cool down and move into a state of rest

6. Schedule it in – to keep up the motivation to exercise, seniors should set their next workout!

Via: The Franklin Institute

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Heart disease and heart related issues are much more prevalent among women than men; with more heart attacks and even casualties occurring in the female gender, particularly those older adults. The good news is, there are simple things that all women can do to begin reducing their risk factors.

1. Stop smoking – smoking is the number one cause of heart related issues such as high blood pressure, hypertension and heart disease. With women already at risk, smoking nearly guarantees heart issues of some variety in older adulthood

2. Get moving – exercising for 30 minutes every day at a pace that you’re comfortable with can help improve circulation. Seniors should always talk to their doctor before beginning a new exercise program, and also be aware that there are times where blood pressure can increase when beginning new physical activity and this needs to be monitored

3. Keep alcohol intake low – for women especially, 1 alcoholic drink per day should be the limit. This is especially important in older adulthood

4. Keep weight in check – excess weight increases the risk of heart disease, so a diet with high nutritional value and lean protein can help keep everything in moderation

Via: About.com

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The health of your heart goes far beyond happiness – it’s essential to healthy aging and can help provide for good health and longevity. Exercise is one of the best ways to keep a healthy heart well into older adulthood, and simple lifestyle changes can make all of the difference.

1. Park farther from entrances in parking lots – instead of parking as close to the door as possible, park a little bit further away to get in some exercise

2. Start walking before you arrive at your house – if you’re taking a bus or even getting a ride, get out a few minutes early and walk the rest of the way to your destination

3. Take the stairs – depending upon your physical abilities, taking the stairs instead of an elevator or escalator can benefit you greatly

4. Take a break – if you work or are engaged in volunteer activities, take a little stroll on your break

5. See cleaning as exercise – try to turn housework into exercise and do it at a brisk pace. Vacuum, mow the lawn, dust or rake leaves and get your heart rate up

6. Walk your pet – if you have a dog, it needs exercise, but so do you. Make it an enjoyable activity to do together daily

7. Exercise with family – if you live with family members, make exercise part of your ritual. Or invite friends or family for a stroll in the park

Via: The Franklin Institute

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Senior Care tips for healthier eating as you age.

If you’ve vowed to improve your health this year, then it might feel like you’re trying to conquer the impossible by going somewhere that so few seniors have managed to go before. Overcome those New Year’s pitfalls by making a change to healthier eating with 5 simple tips:

1. Incorporate colorful foods – a full plate of colorful foods looks appealing, and fruits and vegetables rich with nutrients can help keep seniors full, stave off cravings, and improve their energy levels

2. Choose healthy sweets – have a sweet tooth? Seniors can go for natural sugars over cookies, candies or other unhealthy items. Fruits, whether fresh or dried can satisfy the craving and they’re nutritious

3. Avoid processed food – processed meats in particular are high in salt and other fillers. Instead, buy sandwich meat that hasn’t been processed, use leftovers, or try grilled fish or soy-based products instead

4. Choose whole grains – at least 3 servings of whole grains should be consumed daily for fiber and antioxidants

5. Don’t skip meals – breakfast is the most important meal of the day and shouldn’t be avoided. Seniors should try to eat 3 meals a day plus healthy snacks between to keep their energy up

Via: HealthCastle

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Everyone pledges to improve their health when a New Year begins, but this year seniors can stay true to their goals by making little changes that truly can change their life:

1. Use a pedometer – walk for 30 minutes a day at a fast pace, and also try to meet 10,000 steps. This can help seniors become more mobile, even just around their homes

2. Strengthen your body – strength training is also essential for improving health

3. Don’t rely upon vitamins – while multivitamins and other supplements can help to enhance nutrition, they shouldn’t be used instead of proper nutrition. The best way to get vitamins is through food

4. Get fishy – 2 meals with fish per week, particularly those high in omega 3 fatty acids is extremely beneficial

5. Don’t assume Aspirin is a good choice for you – ask your doctor, depending upon your specific health conditions, Aspirin may not do you any favors

6. Stay hydrated with water – make sure you’ve got water available to you everywhere you go and keep on drinking!

7. Get sufficient sleep – 8 hours of sleep per night will improve memory, cardiovascular health, and has other health benefits

8. Limit sugar and caffeine – don’t over stimulate yourself

9. Try alternative health options – acupuncture and massage

10. Quit smoking – start cutting back and then quit, your health will thank you. Don’t do it alone, and do it in a way that works for you

11. Forget diets – instead of constantly trying to diet. Focus on eating healthier. Thinking of eating over dieting will be more motivating!

12. Count calories – know how many calories you should have per day, and budget it into your meals. It’s okay to indulge, provided you balance it out

13. Have varied meal – have at least 3 different things on your plate at every meal

14. Deal with your emotions – eating won’t help, but do find help or support for emotional issues you struggle with

15. Don’t drink your calories – many drinks have as many calories as you should consume in a day. Remember, drinks count, but choose food with nutritional content for your calories

Via: Boston.com

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The idea of becoming social after a period of isolation can be daunting for seniors, especially when they’re trying to get back out there following the death of a loved one like a spouse. But it’s crucial to be surrounded by a support network of people for care, and to let loose and just have a good time with friends and family! If you’ve been isolated, resolve now to change this and follow these suggestions:

1. Join social activities – in your community, find groups designed for seniors like exercise classes, crafts, college courses, dance classes, and social events. These are great places to make new friends and have fun. Of course, you don’t only need to meet other seniors; you can interact with people of all ages, but having a support group of people with similar life issues can be helpful

2. Volunteer in your community – volunteer at a senior’s home, even if you live independently, and connect with other seniors; giving back to those who might not have the same benefits you do in your life. They will appreciate the camaraderie and so will you

3. Bring people to you – if it’s a challenge to come out, invite friends and family to you. Don’t go all out, simply invite them for tea or desert so little preparation is necessary. Ask someone to help you prepare if you need it

4. Use the internet – social networking and other technologies can help you stay social and in touch with those who don’t live nearby. This is a great way for seniors who struggle with mobility, or even hearing, to continue to establish meaningful connections

Via: Associated Content

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The Senior Olympic Games includes some of the fittest seniors in history, and they can act as a great inspiration for many older adults who feel like their age dictates their abilities. This year, vow to improve your fitness level with activities inspired by these incredible seniors:

• Basketball – try engaging in a senior’s basketball league or get together with friends for a shootout or game of 21.

• Bowling – it’s a great social activity and can be as competitive or casual as seniors would enjoy. It helps build muscle mass and becomes an aerobic activity

• Track and field – this is part of the Senior Olympic games and seniors can incorporate their activities that meet their own physical abilities. Jogging, speed walking, or other forms of aerobic activity can stand in. Seniors can even join mall walking groups for some socialization and competition

• Horseshoes – horseshoes are a fun activity and are often played socially. Use it at a family get together as an exercise activity great for all ages to enjoy together

• Dance – try square dancing or ballroom dancing. Take a class, or get a DVD and learn at home with a friend, family member or spouse

• Take advantage of what’s offered in your community – if none of the above feels like great motivation to stay fit in the New Year, see what’s offered in your area and give something positive a try!

Via: Do it Yourself

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Many seniors pledge to make 2010 a year filled with physical activity, but for those in colder climates, it can be more of a challenge to incorporate exercise into their regular routines. With these activities, seniors can ensure their health is a priority, even while they remain sheltered from the winter weather:

1. Find a place to walk – walking is one of the best activities for seniors. If cold, ice or snow prevents you from getting outside, go to a local mall or another indoor area that allows you to stretch your legs. Make it a routine a couple times per week

2. Dance for fitness – dance classes are offered for seniors in many recreation centers and senior centers. It’s a great opportunity to socialize, learn something new and is great exercise that has proven benefits in preventing dementia

3. Remain social – many seniors isolate themselves in the winter because it can become harder to go out. Take the opportunity to invite family and friends over and get social!

4. Swim at local facilities – swimming is a great form of exercise for seniors and is easier on the joints. Indoor pools offer the health benefits with protection from the elements

5. Find community activities – card games, bingo games and other local activities that take place should be taken advantage of during the winter months. This can help you get out into the community

6. Exercise at home – if you are nervous to go out during inclement weather, you are smart to stay at home. But have some simple equipment, and invest in a couple of DVDs that will keep you motivated

Via: eHow

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Often times, people just assume that life changes are made by those who are young, or even middle-aged. The truth is seniors also make resolutions for a new year. While their needs are different than those of someone in their 20s, there are many changes that can be made to daily routines that will provide greater well-being. The following list contains popular resolutions made by seniors and some tips about attaining these new goals.

• Losing weight. This is a common resolution for people of all ages. One way to help is to join a gym. It does not have to be an expensive gym. The YMCA offers many programs that would benefit seniors. Add a simple exercise to your daily routine, such as walking.

• Eating healthy. Many people resolve to eat better in the upcoming year. Just because seniors may be on a diet for a health issue, it does not mean they cannot improve their eating habits even further. There are many low-fat and low-calorie recipes available on the internet. A quick search will put you on the path to healthy eating.

• New career. You may ask, “Seniors looking for a job change??” It happens. Many seniors choose to continue working after they retire. Even if it is a part time job, it can become mundane. Many seniors seek out new jobs that will keep them active and mentally stimulated. Most libraries offer free resume classes, which can be beneficial for any career change.

• Revise finances. This is especially important for seniors on a fixed income. There are many free programs through local towns that help with financial situations. Senior centers also offer financial classes that will help re-organize your money and help you save wisely.

Source: exploreli.com

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