According to the American Heart Association, your 50s are a time when risk factors for heart disease begin to emerge due to factors ranging from genetic predisposition to weight buildup to inactivity. To keep your heart healthy as you age, you need to be smart not only about food intake, but also about hydration and hydration.
Want to improve your drinking habits to improve your heart health? According to a registered dietitian, the drinking habits you should avoid are: Read more and learn more about how to eat healthy, don’t miss the dietary habits you should avoid to improve your heart’s health after age 50, says nutritionists.
“Avoiding heavy consumption of alcohol can prevent elevated levels of blood pressure, cholesterol and triglycerides, all of which are associated with the risk of heart disease,” says a registered dietitian. Jonathan Valdez, RDNHe is the owner of Genki Nutrition and a spokesman for the New York State Academy of Nutrition and Nutrition. “Diet guidelines for Americans recommend two glasses a day for men and one or less a day for women.”
Drinking too much alcohol can increase your risk of many health problems. “However, there are some studies that support moderate amounts of alcohol,” he said. Caroline Susie, RDN, LD, A registered dietitian and a spokesperson for the Academy of Nutrition, she strongly recommends, “If you don’t drink alcohol, don’t start!” (The American Heart Association does not recommend drinking wine or other forms of alcohol for potential health benefits.)
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“Drinking energy drinks can change your heart rate and blood pressure,” says Valdez. “They can increase your blood pressure and increase your QT interval, which is the time it takes your heart to recharge during a beat. Long QT intervals are a risk of cardiac dysrhythmia and stroke. It may lead to an increase. “
If you’re looking for an energy boost, you don’t have to cut off caffeine altogether. You don’t have to tone your heart after you’re 50. Just switch from energy drinks that contain sugar to tea. “Black and green teas can reduce the risk of coronary heart disease and stroke by 10% to 20%,” says Susie. She also adds that some studies show that people who regularly drink green tea or black tea have a lower risk of heart disease.
Related: According to nutritionists, the most dangerous ingredient in energy drinks
According to a new study, middle-aged adults can reduce their long-term risk of heart failure by drinking plenty of water daily. “Drinking enough water is good for your muscles, including your heart,” says Susie.
“If you don’t drink enough water, you can cause dehydration, and chronic dehydration can affect your heart’s health,” says Susie. “Chronic dehydration is associated with obesity and cardiovascular disease. According to a health study at the University of Lomarinda, people who drink more than five glasses of water a day are at about half the risk of dying from coronary heart disease. did.”
“The need for hydration depends on age, gender, location, physical activity, health, etc.,” says Susie. Although water requirements vary, the Heart Foundation recommends that women consume 11 cups of water daily, while men should aim for 15.5 cups. This goal can be achieved with non-aqueous liquids such as sparkling water, iced tea, coffee and food. “20% of hydration needs can be met with food,” says Susie, who recommends high-moisture foods such as cantaloupe melons, strawberries, watermelons, lettuce, cabbage, celery, spinach, and cooked squash. increase. Even some dairy products such as yogurt, cottage cheese, and ricotta cheese can contain 70-89% water.
“Do you want to make sure you’re drinking enough? The color of the urine is a great source! If it’s dark, you’ll have to press the liquid. The color goal is lemonade and apple juice,” says Susie.
“Reducing sodium intake can prevent high blood pressure,” says Valdes. “High blood pressure can cause heart problems such as thickening of the left ventricle, which increases the risk of heart failure. It is very important to read the food label. If the product does not contain fat, the carbohydrate drink is sodium. Can be combined with. “(Major cause: canned vegetable juice.)
Some canned vegetable juices have very high sodium levels, but not all fruit and vegetable juices have a negative effect on heart health. In fact, the opposite is true when it comes to fruit juice.
“On the other hand, consumption of low to moderate pure fruit juice may reduce the risk of cardiovascular disease, coronary heart disease and stroke,” said Valdez. “This may be because polyphenol antioxidants such as flavonoids in pure fruit juice are associated with a reduced risk of cardiovascular disease and coronary heart disease.”
Related: No. 1 of the best juices to drink every day, says Science
“By avoiding foods (and drinks) that can contain trans fats, you can prevent your LDL cholesterol levels (bad cholesterol) from rising and prevent your risk of heart disease,” says Valdez. These include non-dairy creamers, frozen and other creamy drinks.
Related: The worst coffee creamer on the shelf, says nutritionist
Pre-planning for the need for hydration is the key to getting enough hydration to protect the heart, says Susie. Here are some tips to keep you hydrated all day long.
- Choose water: Instead of soda or energy drinks, drink a tall glass of water.
- Drink water all day long: Consume water with and between meals.
- Carry a refillable water bottle. Keep the water handy and it’s there when you want to get a drink.
- Add a flavor enhancer. For a variety, squeeze fresh lemon or lime juice into water, add two slices of cucumber, or add a few fresh basil leaves.
In addition, according to nutritionists, check out these six best drinking habits for longevity.
