You know what's surprising? Most heart -healthy
eating doesn't start in the kitchen. It starts
in the grocery store. Today I want to show you
how to shop for your heart in a simple, realistic
way. No special diets or expensive foods. Just
smart choices that protect your heart and still
taste good. I'm Robin Schiltz, a senior home
safety specialist. I've spent years helping older
adults stay safe, strong, and independent at
home. And I've seen how everyday food choices
can support heart health or quietly work against
it. Here's what I mean. When you walk into a
grocery store, the layout matters. The healthiest
foods are usually around the outside edges. Fresh
produce, lean proteins, dairy, whole foods. The
middle aisles are where the ultra -processed
stuff lives. Now, that doesn't mean you can't
go down those aisles. It just means you go in
with a plan. Let's start with fruits and vegetables.
Aim to fill about half of your cart with them.
Fresh is great. Frozen is also great. Canned
can work, too, as long as you look for the no
-salt added versions or the ones that say packed
in water. Color matters here, too. Dark greens
like spinach, bright reds like peppers, deep
blue like berries. These foods help lower blood
pressure and reduce inflammation, which is big
for heart health. Now let's talk about proteins.
Your heart likes lean protein. Think fish, chicken,
turkey, beans, lentils. When you're looking at
fish, salmon, sardines, and tuna are good choices
because they have healthy fats that support your
heart. If you buy canned fish, look for the water
-packed and low -sodium versions. If you eat
red meat, that's okay. Just keep it to occasional
and try to choose lean cuts. Eggs come up a lot
in heart health talks. Eggs are fine for most
people, just watch what you cook them with. Butter
and processed meats adds more strain to your
heart than the egg itself does. Next stop is
grains. This is where labels really matter. Look
for the word whole as the first ingredient. Whole
wheat bread, brown rice, oats, barley. These
help manage cholesterol and keep blood sugar
steady. White bread and refined grains break
down fast and don't help your heart much at all.
Now let's slow down and talk about labels for
a minute. You don't need to read everything.
Just focus on three things. Sodium, added sugar,
and saturated fat. For sodium, aim for lower
numbers. High sodium can raise blood pressure,
which puts extra stress on the heart. Canned
soups, frozen meals, and sauces are all big sodium
traps, so look for low sodium or no salt added
whenever you can. For sugar, watch for added
sugars hiding in cereals, yogurts, and snacks.
Sugar shows up under different names like corn
syrup or cane sugar, and less sugar is better
for your heart. For fats, your heart prefers
unsaturated fats, which means olive oil, avocado
oil, nuts, and seeds. Saturated fats are the
ones to limit. Those are found in processed foods,
fried foods, and fatty meats. Now let's talk
about dairy. Choose low -fat or reduced -fat
options if they work for you. Milk, yogurt, and
cheese can be part of a heart -healthy plan.
Just keep portions reasonable and avoid products
loaded with added sugar or sodium. Snacks matter,
too. Instead of chips and cookies, think nuts,
fruit, yogurt, or whole grain crackers. Nuts
are especially heart -friendly, but portion size
matters. A small handful goes a long way. One
thing I really encourage is not shopping hungry.
When you're hungry, everything looks good, and
your heart -healthy plan goes right out the window.
Eat something small before you go because it
makes a difference. And here's something else.
Heart -healthy eating does not have to be perfect.
It has to be consistent, and one good choice
at a time, one better swap at a time. That's
how real change sticks. If you're shopping for
yourself or for someone you care about, remember
this. Food is not just fuel. It's support and
protection, and it's one more way to stay independent
and strong at home. So thanks for joining me
today. Please share this episode with someone
you care about who could use the information
to make their life safer. You'll find more resources
for seniors and caregivers on our website at
seniorsafetyadvice .com. And if you're searching
for an aging in place specialist, please visit
our sister website at aginginplacedirectory .com.
Also, if you haven't subscribed to our YouTube
channel or to this podcast yet, go ahead and
do that right now. Then come back tomorrow for
another Daily Moment of guidance and encouragement,
right here on the Senior Safety Advice Podcast.
Until next time, take care, thanks for listening,
bye!