Heart-Healthy Diet Tips with Right at Home Harrow: Pinner, Ruislip & Northwood

For seniors, having a heart-healthy diet is important and it can be done without sacrificing delicious meals.

Right at Home Harrow: Pinner, Ruislip & Northwood understand that maintaining heart health is a priority for many of our clients which is why we are here to explore tips to maintain a healthy diet and lifestyle.

Fruit & Vegetables - Fruit and vegetables provide vitamins, minerals and antioxidants that protect your heart. You should aim to have your 5 a day.

Local Tip: Visit local markets such as Duck Pond Market in Harrow for seasonal, fresh and local produce. (More information on Duck Pond Market Harrow can be found here https://duckpondmarket.com/harrow)

Choose Wholegrain for Fibre - 

Making changes such as choosing brown rice instead of white rice or choosing wholemeal over white bread can help lower cholesterol levels and maintain a healthy blood pressure.

Choosing a Good Source of Protein - 

Try to go for less fatty protein or adjust such as choosing 5% mince instead of 25%. Fish is also a good source of protein which can be consumed twice a week. For those who would like plant-based alternatives: beans, lentils, and tofu are a good source.

Heart-Healthy Eating Across Cultures

South Asian Adaptations:

• Dal dishes are high in protein and fibre
• Try using low fat yogurt instead of cream in curry dishes
• Try chapatis instead of naan
• Try brown rice instead of pilau/jasmine

Caribbean Adaptations:

• Try to boil or steam plantains instead of frying
• Use jerk seasoning rather than any fried options
• Include beans into the dishes

Eastern European Adaptations:

• Try yogurt instead of soured cream in dishes
• Choose more veggie-filled soups like borscht
• Include more fermented food for gut health

Small Changes Have Big Impacts

• Use herbs and spices rather than too much salt
• Snack on nuts
• Choose dark chocolate rather than milk
• Avoid sugary drinks such as coke and drink more water/herbal teas
• Avoid frying food and try to bake, grill or steam instead

Supporting Our Clients' Health

At Right at Home Harrow: Pinner, Ruislip & Northwood, we understand the importance of heart-health and our approach is tailored to every clients' cultural preference and medical needs. We can assist with: shopping for nutritious food, meal planning/preparation, monitoring dietary requirements and making sure our clients have had a delicious meal. 

For more information on how Right at Home Harrow: Pinner, Ruislip & Northwood can support you or your loved one with their nutritional needs and other aspects of independent living, please contact our team today.