The heart is our true worker bee. It beats nonstop from before we’re born until the day we die. Shouldn’t we show this diligent organ some love by treating it right? Timi Gustafson R.D., clinical dietitian and author of "The Healthy Diner – How to Eat Right and Still Have Fun™," gives a how-to guide on eating heart healthy for every stage of life in a post on Seattlepi.com.
She starts by saying most people don’t think of heart health until there’s a problem. This is aided by the fact that our bodies “are designed to keep us in the dark about our true vulnerabilities," especially in youth, she wrote. However, she said, if people take care of themselves, the common diseases that come with age can be avoided, including heart disease.
Throughout life, one should maintain a healthy weight, a balanced diet, regular physical exercise, stress reduction and sufficient sleep, as well as avoidance of drug and alcohol abuse, she said. However, specific steps can be taken at every age to keep the heart ticking.
Because infants and toddlers experience rapid growth, sound nutrition is necessary, she said. Fat is not only good for babies’ brains, but their hearts depend on plant-based fats from olive-, canola- and avocado oil. Additionally, babies are vulnerable to toxins, so nutritionally poor foods should be avoided. Infants and toddlers should receive a wide variety of foods to help build their palate for the adult they will become. She said bribery and punishment should not be used to teach good habits; rather, teaching by example is the best route.
Children between the age of 3 and 10 should start to eat reduced-fat products to minimize animal fat intake. She said lean protein are good choices, but high-sugar, high-sodium foods should be avoided. Fruits, vegetables and whole grains should be a part of every meal. To further avoid the growing problem of childhood obesity, she said exercise should be a daily activity for children.
As children grow into teenagers, they experience many profound changes that affect nutrition needs. Teenagers are exerting their independence, and filling their nutrition needs outside of the house more often. Or rather, their outside-the-home food choices are creating nutrition imbalances. They may also be experimenting with dangerous toxins like alcohol, tobacco and drugs. Gustafson added that obesity is also much more likely during this time, and many may start to suffer from diabetes and heart disease.
Young adults face stressful situations as they lay the foundation of their careers and move out from their parents’ homes. Usually, health is not a priority for those in their 20s and 30s. She said young adults should be especially careful to pay attention to their weight, diet, physical fitness, stress level and sleep because neglecting them could lead to life-long health problems. Both men and women in this age group are prone to push themselves too far, which can cause issues down the road. However, she noted men are more vulnerable to a number of diseases in connection with weight gain, such as atherosclerosis, elevated cholesterol, diabetes, insulin resistance and hypertension.
These neglected health problems may begin to show during the mid-life years. Around the age of 40, many reprioritize their lives, aka “the midlife crises," and usually make health much more important. Heart problems, such as hypertension, may start so show up on routine physical exams. Gustafson said these routine exams are necessary at this time of live because early treatment and prevention is better than trying to cure such issues. A heart-healthy diet and regular exercise is a must.
The “senior adult years," as she calls them, are filled with more changes, but that doesn’t mean a healthy, full life cannot be lived. Healthy aging means staying fit and eating well, including reducing caloric intake to matched a slowed metabolism. She added this is the time to accept one’s own limitations, and focus on health preservation; not age defiance. Heart attacks are more likely now than ever and heart disease damage is the most severe. Nutrition deficiencies are often common among seniors who live alone, and they should seek help maintaining their healthy diets if necessary.
Those in the “elder adult years," of 65 and older are more numerous than ever before, and this age bracket should focus on not only physical, but mental and emotional health as well. The goal here, she said, is to maintain mobility and independence by staying active and involved with family and friends. Digestive systems have slowed and nutrient absorption is reduced, but protein, calcium, iron and B vitamins are still very important. She suggested multivitamins and calcium supplements.