Heart‑Healthy Eating for Older Adults: Simple Nutrition Tips for a Stronger, Healthier You

Here we are in the second month of the new year, and many people have already given up on their New Year’s resolutions to eat healthier, lose a few pounds and be more active. We’re also experiencing winter in true form with frigid temperatures and snow, which for some of us has contributed to staying home more, less activity and indulging in comfort foods–myself included!

But February is American Heart Month and it’s a great time to get back on track. Heart month was created to raise awareness about heart disease, which is the leading cause of death for both men and women and in the United States, according to the Center for Disease Control (cdc.gov).

Changing our eating habits is a process that takes time and looks different for each person based on their current diet. Many of us know we should cut back on salt, sugar, fried foods and processed foods– including sweets– however it’s far easier said than done. It takes time to change habits, and this includes how we eat. As a registered dietitian nutritionist (RDN), I’ve always encouraged my clients to start small: one food at a time, one day at a time.

So where do we start? The Dietary Guidelines for Americans have provided guidance on what to eat and drink to meet nutrient needs since 1980. Updated every five years, the newly released 2025-2030 guidelines contain some debated changes, but the primary message is simple– and a good one: eat real food. Building meals around protein, fruits, vegetables, whole grains, dairy and healthy fats supports optimal health and may assist with managing chronic diseases.

As we age, many of us don’t require the same number of calories we did when we were younger. We may be less active, and our portion sizes often naturally decrease over time. However, eating fewer calories doesn’t mean we should skimp on nutrient-dense foods. It’s still important to include a variety of foods from each food group.

It all starts with planning meals. I always encourage people to make a grocery list before heading to the store to help prevent unnecessary items from ending up in the cart. Choose vegetables and fruits in a variety of colors– they provide key nutrients including vitamins, minerals and antioxidants that promote good health. Fresh is best, followed by frozen or canned items with no added salt and/or limited sugars.

I often hear (and have personally said many times) that fresh fruits and vegetables take time to prepare because they need to be cleaned and prepped. So this year, I made it a personal goal, to prep my fruits and vegetables at the beginning of the week. This saves me time throughout the workweek, and I found I’m more successful at incorporating them into my daily meals. Success!

Aim to consume a variety of protein sources including eggs, seafood, poultry, red meat and plant sourced proteins including beans, peas, lentils, legumes, nuts and seeds. Include healthy fats from sources such as omega-3 fatty fish (salmon, mackerel, tuna), nuts, seeds, avocados and healthy oils such as olive, canola or avocado. How we prepare foods matters, too– baking, broiling, grilling, roasting and stir-frying can significantly reduce calories and fat compared with deep frying.

Incorporate whole-grain breads, pasta, rice and crackers into your diet for additional nutrients and fiber.. Limiting highly processed foods– which often contain added fat, sodium and sugar– is a great place to start toward improving eating habits.

Drinking fluids is also key to overall health. Adequate hydration promotes healthy skin, body temperature regulation, cognitive function and assists with digestion. Drinking plenty of water and limiting sugary drinks and caffeine are general recommendations, however fluid needs vary. Certain chronic conditions and medications may alter the amount you should consume so check with your healthcare provider for personalized recommendations.

Over the years, I’ve learned that trying new foods, experimenting with recipes and incorporating ethnic and cultural cuisines can make eating more enjoyable. It expands your palate, provides more nutrient, and promotes cultural awareness. And for many, even a few small changes to dietary habits can positively impact your blood pressure, blood sugar, cholesterol, energy levels, weight and more.

It’s never too late to commit to adjusting your eating habits. Making healthy changes to our diet and lifestyle can start at any time of the year–not just with a new year’s resolution.

Happy Heart Month!

by: Amy Kotterman, RDN, LD – SED of Integrated Operations at United Church Homes

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