Six Ways For Your Mom to Take Better Care of Her Heart
For Women’s Heart Week, why not sit down with your mom and look at ways for her to take better care of her heart. Whether she’s already battling heart disease or has been told she’s at a higher risk due to high blood pressure, here are some of the things she can do.
Drink Enough Water
In-Home Care Oakland, FL: Heart Health
Your mom needs to avoid beverages containing sugar and corn syrup. Instead, she should focus on water, seltzer, plain hot or cold tea, milk, and coffee without sugar.
Enjoy Heart-Healthy Oils
Not all oils are bad for your mom. Aim for heart-healthy oils like those found in raw nuts, avocados, and fish. She loves baguettes. Get a whole grain baguette and make a dipping sauce with fresh garlic and extra virgin olive oil.
Eat Vegetables and Fruits in All Colors
Embrace a variety of fruits and vegetables each day. Ideally, your mom wants to aim for five full servings of fruits and vegetables. When possible, she wants to include as many colors as she can.
For dinner, she could have a risotto made from farro on the side and ratatouille made by layering fresh basil and spinach with thinly sliced eggplants, green zucchini, yellow squash, carrots, tomatoes, red onions, and fresh mozzarella.
Increase Fiber Intake
Make sure your mom gets enough fiber each day. Oats, quinoa, barley, and cracked wheat are good sources of fiber. She also should have canned, low-sodium beans and dried beans on hand to put in salads, soups, chili, or stews.
Keep overnight oats in the fridge for quick breakfasts. Mix half a cup of old-fashioned oats with a half cup of unsweetened applesauce and half cup of unsweetened almond, cashew, flax, or hemp milk. When she’s ready for breakfast, mix that with some hemp seeds, walnuts, diced apples, and fresh or frozen blueberries.
Another easy way to boost fiber intake is by making homemade muesli. It’s simple to do. Mix oats, nuts, seeds, and dried fruit. Store that in a container for quick breakfasts or to layer in yogurt parfaits.
Eat Enough Lean Protein
Your mom should aim for about 100 grams of lean protein each day. Try to make fish part of at least two weekly meals. If she doesn’t like fish, aim for chicken or turkey breast. Tofu and legumes are good options if she’s vegetarian.
Aim for Fortified Dairy Products
There are plenty of debates on whether whole, low-fat, or skim dairy is best. What your mom wants to do is focus on items that have vitamin D and calcium. Because studies have found that whole milk is just as good as skim, don’t worry as much about that. Instead, look for the highest percentages of calcium and vitamin D, and avoid added sugar as much as possible.
If your mom doesn’t like milk, use plain yogurt instead. Get plain Greek yogurt and use it in salad dressings, smoothies, or make parfaits with yogurt, fresh fruit, muesli, honey, and nuts.
Your mom doesn’t like to cook anymore or she can’t cook without help. Hire in-home care aides to help with meals and snacks. Her caregivers can help her plan menus, shop for healthy ingredients, and prepare meals and snacks for her. Call an in-home care agency to get started.
If you or an aging loved-one is considering In-Home Care in Oakland, FL please contact the caring staff at Winter Garden Senior Home Care today. (407) 347-2050
Founder / Owner
Jennifer Talbot is the Co-Owner of Winter Garden Senior Home Care in Winter Garden Florida.The business opened on Plant Street in October of 2007 (formally known as Age Advantage).
Jennifer remains active in the business and enjoys personally meeting with families looking for professional, classy caregivers. She prides herself in taking the time to listen and appreciate the personalities and life experiences of people who wish to “age in place”.Her unique ability to match people with their ideal caregiver, combined with a strong sense of service is what makes her business so successful.
Mrs. Talbot is a current member and past president of the Winter Garden Rotary Club, past president of the VFW Ladies Auxiliary, active West Orange Chamber member, Recipient of the “Spirit of West Orange” Award 2017, Past Business Networking International Growth Coordinator, Past Committee member and founder of South Lake’s HINT, sustainer member of the West Orange Junior Service League, past board member for AGED, advisory board member for Elder Advocates, a United States Air Force brat, and proud mother of two college graduates.
Rebecca Lanterman
Owner
Rebecca has worked in the Central Florida medical community for over 10 years.She is a native of Winter Garden, Florida andhas a driving passion to serve our seniors.It has been said that Rebecca never meets a stranger.Her experience has been in Hospice, Hospitals, Nursing Homes and Assisted Living Communities where she faithfully served as a community liaison helping residents and families understand the myriad of long term care and healthcare options.
Rebecca is the mom of a little guy who is the twinkle of her eye.She can often be heard telling stories of traveling all around the country pulling her camper.To Rebecca, to live life is to touch it and experience it.Growing up in Central Florida afforded her some unique experiences like being a part of the “Magic” at Walt Disney World where she was a Walt Disney World Spirit Ambassador.She feels that this early indoctrination by The Walt Disney Company helped her understand the true value of serving others.To this day, she still has some of that Pixie Dust.Rebecca has also accomplished countless marathons and triathlons. After the sudden loss of her dad, her training partner, in 2012 she stepped away from the sport.But, as time has passed and healing has taken place, she is back to pursuing their dreams again.This time, her dad, her trusty training partner is keeping pace in her heart.It is from that willingness and drive that Rebecca has a keen understanding of the arduous and often treacherous course that our families are on.And, she is here to come along beside you and be with you each step, each stride, and each hurdle.It’s the old adage “life is a marathon and not a sprint”.She is here along with the team at Winter Garden Senior Home Care to be a part of your journey.
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