Experts reveal the protein-packed food that supports heart health after 60
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More than 5% of American adults are currently living with heart disease, which makes it one of the most common medical conditions in the country.
It is also the leading cause of death for both men and women, responsible for one in three deaths overall.
Since the risk of developing heart disease rises with age, cardiologists say people need to pay closer attention to the factors they can control.
Genetics play a role, but lifestyle choices—especially your diet—are some of the biggest influences on your long-term heart health.
Cardiologists emphasize that a heart-healthy diet usually means plenty of fruits and vegetables, but protein plays a vital role too.
“Protein’s effects on heart health depend on the source of the protein,” explains Dr. Supreeti Behuria, MD, director of the Hypertension Center at Northwell’s Staten Island University Hospital.
Some protein sources, like processed meats, may actually make cardiovascular issues worse. But others, like fatty fish, can have the opposite effect and provide major benefits for aging adults.
If you are over 60, experts strongly recommend adding salmon to your meals on a regular basis.
“Salmon is a high-quality protein and an excellent choice for heart health,” says Dr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center.
“It’s one of the best natural sources of omega-3 fatty acids,” he adds. Dr. Behuria agrees, saying, “Salmon is a good source of high-quality protein, which is relatively high in omega-3 fatty acids.”
Omega-3 fatty acids are especially important because they can increase HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol.
High levels of LDL cholesterol are closely linked to plaque buildup in the arteries, which can raise the risk of heart attacks and strokes.
Also read: 6 frozen foods that can help lower your blood pressure, according to experts
Omega-3s also help reduce inflammation, which is important because chronic inflammation is tied to conditions like type 2 diabetes and even certain cancers. In other words, salmon works in more ways than one to keep your heart and body stronger as you age.
Healthy blood vessels are another reason cardiologists recommend salmon. Dr. Chen notes that “good vascular health is also linked to a lowered risk of heart attack, stroke and peripheral artery disease.”
When your blood vessels function properly, your body can move oxygen and nutrients more efficiently.
This makes cardiovascular health much more resilient in the long term. According to the USDA, a 3.5-ounce serving of sockeye salmon provides more than 22 grams of protein, so you get a big nutritional boost in every meal.
Also read: Study uncovers the secret behind “super agers” and their exceptional memory in their 80s
Protein is also more important for older adults than many realize. “Protein supports heart health by helping preserve muscle mass,” Dr. Chen explains.
“Since the heart itself is a muscle, maintaining overall muscle strength can benefit its function.” Beyond that, protein helps repair tissue, supports blood vessel health, and makes it easier to maintain a healthy weight.
Each of these elements adds up to a stronger heart and a lower risk of cardiovascular disease. The challenge is that most Americans do not get enough fish in their diets.
The Dietary Guidelines for Americans suggest eating seafood twice per week, but surveys show that only 19% of adults actually meet those recommendations.
“Prepare them in a heart-healthy way, like baking or grilling, rather than frying,” Dr. Behuria recommends. Dr. Chen also suggests mixing in other omega-3-rich fish like mackerel and cod if you want some variety.
Read next: One thing you can do every day to reduce artery inflammation, experts say
What do you think—are you already eating enough salmon, or will you try adding more servings to your weekly meals? Cardiologists are clear that fish can make a real difference for your heart health, especially once you reach your 60s. Share your thoughts in the comments and let us know if you’re planning to make the switch.[/firstad]
It is also the leading cause of death for both men and women, responsible for one in three deaths overall.
Since the risk of developing heart disease rises with age, cardiologists say people need to pay closer attention to the factors they can control.
Genetics play a role, but lifestyle choices—especially your diet—are some of the biggest influences on your long-term heart health.
Cardiologists emphasize that a heart-healthy diet usually means plenty of fruits and vegetables, but protein plays a vital role too.
“Protein’s effects on heart health depend on the source of the protein,” explains Dr. Supreeti Behuria, MD, director of the Hypertension Center at Northwell’s Staten Island University Hospital.
Some protein sources, like processed meats, may actually make cardiovascular issues worse. But others, like fatty fish, can have the opposite effect and provide major benefits for aging adults.
If you are over 60, experts strongly recommend adding salmon to your meals on a regular basis.
Experts reveal the protein-packed food that supports heart health after 60. Image source: Caroline Attwood / Unsplash
“Salmon is a high-quality protein and an excellent choice for heart health,” says Dr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center.
“It’s one of the best natural sources of omega-3 fatty acids,” he adds. Dr. Behuria agrees, saying, “Salmon is a good source of high-quality protein, which is relatively high in omega-3 fatty acids.”
Omega-3 fatty acids are especially important because they can increase HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol.
High levels of LDL cholesterol are closely linked to plaque buildup in the arteries, which can raise the risk of heart attacks and strokes.
Also read: 6 frozen foods that can help lower your blood pressure, according to experts
Omega-3s also help reduce inflammation, which is important because chronic inflammation is tied to conditions like type 2 diabetes and even certain cancers. In other words, salmon works in more ways than one to keep your heart and body stronger as you age.
Healthy blood vessels are another reason cardiologists recommend salmon. Dr. Chen notes that “good vascular health is also linked to a lowered risk of heart attack, stroke and peripheral artery disease.”
When your blood vessels function properly, your body can move oxygen and nutrients more efficiently.
This makes cardiovascular health much more resilient in the long term. According to the USDA, a 3.5-ounce serving of sockeye salmon provides more than 22 grams of protein, so you get a big nutritional boost in every meal.
Also read: Study uncovers the secret behind “super agers” and their exceptional memory in their 80s
Protein is also more important for older adults than many realize. “Protein supports heart health by helping preserve muscle mass,” Dr. Chen explains.
“Since the heart itself is a muscle, maintaining overall muscle strength can benefit its function.” Beyond that, protein helps repair tissue, supports blood vessel health, and makes it easier to maintain a healthy weight.
Each of these elements adds up to a stronger heart and a lower risk of cardiovascular disease. The challenge is that most Americans do not get enough fish in their diets.
The Dietary Guidelines for Americans suggest eating seafood twice per week, but surveys show that only 19% of adults actually meet those recommendations.
“Prepare them in a heart-healthy way, like baking or grilling, rather than frying,” Dr. Behuria recommends. Dr. Chen also suggests mixing in other omega-3-rich fish like mackerel and cod if you want some variety.
Read next: One thing you can do every day to reduce artery inflammation, experts say
