Care advice hub

Maintaining a healthy heart is crucial for a healthy life. A balanced, heart healthy diet can be a powerful tool in safeguarding your heart from potential health risks, including heart disease and diabetes. Incorporating heart-healthy foods into your diet offers a multitude of benefits, such as managing your weight, reducing blood pressure and cholesterol and boosting your mental health.

Although a heart-healthy diet is important at all stages of life, it is particularly important for older individuals. As we get older, we may face various challenges such as a loss of appetite or difficulty with cooking and meal planning. These difficulties can impact overall health and wellbeing and can even impact a person’s ability to live independently in their own home.

To help you establish your own heart-healthy diet, we have provided some useful tips to help you get started. Please remember that dietary changes are best considered with the assistance of a qualified nutritionist, health or care specialist.

What is a healthy heart?

A healthy heart is one that can perform its main function effectively, which is to pump blood to the rest of the body. A healthy heart is also one that is free from disease or damage and has a strong and regular heartbeat.

Maintaining a healthy heart requires a combination of healthy habits, such as consuming a nutritious diet, maintaining a healthy body weight, engaging in regular physical activity and avoiding smoking.

There are various ways to incorporate heart-healthy foods into your diet and all of them follow a simple dietary principle. The key is to base your meals on foods that are as close to their natural state as possible.

This involves consuming an abundance of fresh vegetables and fruits, opting for whole grains over refined grains, and incorporating legumes, nuts, seeds, and other sources of healthy fats like oily fish, lean meats, poultry, and dairy products that are minimally processed can also be included.

How to create a heart healthy diet

A heart-healthy diet is essential for maintaining good health. Even small changes to your eating habits can go a long way in protecting your heart.

Here are some practical tips on how to create a heart-healthy diet that’s not only nutritious but also tasty:

Follow a balanced diet

A heart-healthy diet involves consuming a variety of nutritious foods that can help lower the risk of heart disease. While it’s essential to maintain an overall balanced diet filled with a variety of foods, certain food groups have been linked to improved heart health.

Here are some heart-healthy foods to consider including in your diet:

• Fruits and vegetables: These should form a significant part of your daily diet. They are rich in essential vitamins, minerals, and fibre, which can help lower cholesterol levels and reduce the risk of heart disease.
• Whole grains: Whole grains like brown rice, oats, quinoa, and whole wheat bread are packed with fibre, vitamins, and minerals. They can help regulate blood pressure and improve heart health.
• Low-fat dairy products: Milk, yoghurt, and cheese are excellent sources of calcium, protein, and vitamin D, all of which are essential for maintaining strong bones and a healthy heart.
• Healthy fats: Foods like avocados, olive oil, and fatty fish like salmon and tuna are rich in heart-healthy fats like omega-3s. They can help lower triglyceride levels and reduce the risk of heart disease.
• Fatty fish. Fish like salmon, mackerel, sardines and tuna are packed with omega-3 fatty acids which may have a protective role in the risk of developing heart disease.
• Lean protein: Lean meats like skinless chicken and turkey, fish, beans, and legumes are great sources of protein. They can help reduce the risk of heart disease by lowering cholesterol levels and maintaining healthy blood pressure.
• Nuts and seeds: Nuts like almonds, walnuts, and seeds like chia and flax seeds are rich in healthy fats, fibre, and minerals. They can help lower cholesterol levels and reduce the risk of heart disease.

Learn more about dietary recommendations for elderly people.

Control your portion sizes

Portion control is a crucial aspect of a heart-healthy diet. Consuming too many calories, salt, or unhealthy fats can increase your risk of heart disease and other health problems. Here are some tips to help you control your portions:

• Use a small plate or cup: Using a smaller plate or cup can make it easier to control your portions. It can trick your brain into thinking that you’re eating more food than you actually are.
• Measure your ingredients: Without measuring out your ingredients, it can be easy to consume more calories, salt, or unhealthy fats than you realise. Use measuring cups, spoons or a food scale to ensure that you’re consuming the right portions.
• Pay attention to your hunger cues: Before reaching for seconds, take a moment to assess whether you’re actually hungry or just eating out of habit or boredom. Learn to recognise when your body is truly hungry and when it’s just craving food for other reasons.
• Check out portion guides: The British Heart Foundation has a useful interactive portion guide that can help you visualise appropriate portion sizes for different food groups. You can also find helpful tips on eating a balanced diet.

Limit salt intake

Excessive intake of salt (sodium) can significantly increase your risk of high blood pressure and heart disease. While reducing the amount of salt you add to your cooking is a good start, most of the salt in our diet comes from processed and packaged foods. Therefore, it’s crucial to be mindful of your salt intake and choose low-sodium options whenever possible.

Here are some tips to help you limit your salt intake:

• Read nutritional labels: When grocery shopping, check the labels of packaged foods to find out how much sodium they contain. Aim for products that are labelled “low-sodium” or “no added salt.
• Season with herbs and spices: Instead of relying on salt to add flavour to your meals, experiment with different herbs and spices. Garlic, basil, ginger, and paprika are all excellent alternatives to salt.
• Choose fresh foods: Fresh fruits and vegetables, lean meats, and whole grains are naturally low in sodium. By incorporating more fresh foods into your diet, you can significantly reduce your overall sodium intake.
• Avoid processed and canned foods: These are often high in sodium, so try to limit your consumption of canned soups, sauces, and snacks like chips and crackers.
• Be cautious of condiments: Many condiments such as soy sauce, ketchup, and salad dressings, contain high amounts of sodium. Try making your own condiments at home or choosing low-sodium alternatives.

Add flavour without calories

One of the biggest challenges of eating a heart-healthy diet is finding ways to add flavour without adding excess calories, salt, or unhealthy fats. Here are some tips to help you add flavour to your meals without compromising your health:

• Experiment with herbs and spices: Herbs and spices are a great way to add flavour to your meals without adding calories, salt, or unhealthy fats. Experiment with different herbs and spices to find combinations that you enjoy.
• Try vinegar or citrus: Adding a splash of vinegar or citrus to your meals can give them a tangy, flavorful kick. Use balsamic vinegar or apple cider vinegar on salads or roasted vegetables or squeeze some lemon or lime juice over grilled fish or chicken.
• Roast or grill your vegetables: Roasting or grilling your vegetables can bring out their natural sweetness and flavour. Use a light coating of olive oil and your favourite herbs and spices to enhance their flavour even more.
• Make your own sauces and dressings: Many store-bought sauces and dressings are loaded with sugar, salt, and unhealthy fats. Making your own allows you to control the ingredients and flavours. Try making your own salsa, hummus, or vinaigrette using fresh herbs, spices, and healthy fats like olive oil.

Consider convenience

As we get older, it can become increasingly difficult to prepare and cook meals at home, which can make it harder to follow a heart-healthy diet. However, there are ways to make healthy eating more convenient and manageable. Here are some tips:

• Cook in batches: When you do cook, make extra portions that can be stored in the fridge or freezer for later meals. This can save you time and effort in the long run.
• Use convenience foods wisely: Canned and frozen fruits and vegetables are just as nutritious as fresh and can be a convenient option for those who struggle with shopping or chopping. Look for low-sodium options and check the labels for added sugars.
• Consider meal delivery services: Meal delivery services can provide ready-to-eat meals that meet specific dietary needs, including heart-healthy options. Here is more information on how to find meal-delivery services for the elderly.
• Opt for pre-cut or pre-washed produce: Many grocery stores offer pre-cut or pre-washed fruits and vegetables, which can save time and energy in the kitchen.
• Make use of kitchen gadgets: Appliances such as slow cookers, microwaves and blenders can make meal preparation easier and quicker.

How can live-in care help?

Creating a heart-healthy diet doesn’t have to be complicated or restrictive. By incorporating a variety of nutritious foods, limiting unhealthy fats and salt, controlling portion sizes, and exploring convenient options, it’s possible to support heart health while still enjoying delicious and satisfying meals.

The Good Care Group has provided high-quality, live-in care across the UK for over 10 years. We understand the importance of nutrition in maintaining optimal health and well-being, especially for older adults. Our experienced carers are trained to support our clients with meal planning, preparation, and cooking, ensuring that they receive the nourishment they need to thrive.

Contact us today to learn more about how we can support you or your loved one in leading a heart-healthy lifestyle.

Exercise is crucial in maintaining health and wellbeing for older people. However, mobility-related or cognitive conditions can make it difficult to establish a regular exercise regime

Not only does exercise have many short-term mood-boosting effects, it also helps protect against muscle deterioration, and can build self-esteem by enabling people to feel active and involved. Older adults can exercise in their own homes, or join up with a group for additional social interaction.

Safety considerations

Exercises should be supervised by a carer or another trained healthcare professional to ensure that your loved one receives adequate support and instruction.

Many live-in carers have occupational therapy experience, and are skilled in physiotherapy techniques. This means that they can review a person’s need, ability and personal preferences in order to support a specific, tailor made programme for the person in their care. The aim is always to help the individual enjoy exercising in a safe manner.

If any of the following symptoms occur during exercise, arrange an appointment with a GP immediately:

• Chest pains
• Shortness of breath
• Dizziness

Exercises for people with limited mobility

Many exercises can be done from a seated position, but exercise in water can also be beneficial as it supports body mass and reduces strain on muscles.

These are some of the exercises that a healthcare professional may recommend for your loved one:

• Neck rolls: Place chin on chest, then roll it round to their left shoulder and back five times – repeat to the right shoulder.
• Arm stretches: Put arms out in front of them, link hands, then slowly raise and lower the arms above the head five times.
• Side twist: Turn the upper body to the side of the chair/wheelchair and hold for five seconds before repeating on the other side.
• Swimming: Try assisted low-impact swimming, using a comfortable range of strokes.
• Knee lifts: Hold the sides of the chair and lift each knee slowly in succession, holding for as long as is comfortable (around three seconds) before repeating.
• Leg circles: Raise the leg and use it to draw circles with the foot for 10 seconds, before repeating with the other leg.

Exercises for people with cognitive health conditions

These exercises provide an overview of the types of exercises that health professionals may recommend for the earlier and latter stages of dementia:

Early stages

• Walking: Walking is the simplest form of exercise and can help people get out of the house. It can also help maintain levels of social interaction.
• Dancing: The enjoyment of nostalgic tunes can help reduce feelings of anxiety, agitation and depression in people with dementia. Dancing adds a gentle element of exercise and social interaction.
• Swimming: When supervised, the sensation of water can be a soothing and relaxing experience.
• Indoor bowls: Joining an indoor bowls club is a great option for people who have enjoyed competitive sport, offering both health and social benefits.

• Bed shuffle: Shuffling from one end of the bed to the other in a seated position can help to strengthen core muscles.
• Balancing: From a standing position (with support if necessary), balance on one leg for 5 – 10 seconds before switching.
• Unsupported sitting: Sit unsupported for a few minutes each day (with supervision) to strengthen stomach and back muscles.

Find out how The Good Care Group can help your loved one stay active and independent, even as their needs change over time.

Dementia is a progressive condition that profoundly impacts individuals and their families, affecting memory, cognitive skills, and daily functioning. Early diagnosis of dementia is crucial in managing the condition effectively and ensuring the best possible quality of life for those living with the condition.

This guide explores the significant benefits of an early dementia diagnosis, emphasising its importance and how it can positively influence the lives of people with dementia and their families.

Understanding dementia

Dementia is an umbrella term used to describe a range of symptoms associated with cognitive decline, affecting memory, problem-solving abilities, and communication skills. Common symptoms include memory loss, confusion, difficulty with language, and changes in mood or behaviour. There are various types of dementia, including Alzheimer’s disease, vascular dementia, Lewy body dementia, and frontotemporal dementia, each with distinct characteristics and progression patterns.

To support you and your family, we have created a useful dementia care guide, which provides information and advice on how to provide person-centred dementia care following a diagnosis of dementia.

Diagnosing dementia

Diagnosing dementia involves several steps to ensure an accurate and comprehensive assessment:

• Initial consultation and medical history review: A thorough evaluation of the person’s medical history, including any existing conditions and medications.
• Cognitive and neurological tests: Assessments to evaluate memory, problem-solving abilities, language skills, and other cognitive functions.
• Imaging and blood tests: Brain imaging techniques like MRI or CT scans, along with blood tests, to rule out other possible causes of symptoms.

The diagnostic process is essential for identifying the specific type of dementia and determining the best course of action for treatment and support.

If you or a loved one are concerned about dementia, speak to your GP. Memory problems and difficulties with thinking can stem from various conditions that differ from dementia and may improve with appropriate support.

Frequently, symptoms arise from a combination of factors. Consulting with a GP can provide the necessary treatment to help you or your loved one feel better.

The benefits of an early dementia diagnosis

Early detection of dementia is crucial in managing the condition effectively and enhancing the lives of those affected. Understanding these benefits can provide clarity and motivation for seeking timely medical advice.

Improved quality of life

Early diagnosis allows for the development of tailored care and support plans that address the individual’s specific needs and preferences. With timely medical treatments and interventions, symptoms can be managed more effectively, enhancing their overall quality of life. People with dementia can continue to engage in activities they enjoy, maintain independence, and help them live well with dementia.

Planning for the future

An early diagnosis provides an opportunity for people with dementia and their families to plan for the future. This includes making informed decisions about financial and legal matters, such as setting up power of attorney and planning for long-term care. Documenting wishes and preferences regarding future care ensures that the individual’s choices are respected and honoured. You may also be entitled to financial benefits to help pay for care fees.

Support for families and caregivers

Early diagnosis offers families and caregivers access to essential resources and support services. Education and training programs equip caregivers with the knowledge and skills needed to provide effective care. Emotional and psychological support is also available, helping families cope with the challenges of caring for a loved one with dementia.

Slowing disease progression

While there is currently no cure for dementia, early diagnosis allows for the possibility of slowing cognitive decline through medical treatments and lifestyle interventions. People with dementia may also have the opportunity to participate in clinical trials and research studies, contributing to advancements in dementia care. Early intervention strategies, such as maintaining a healthy diet, regular exercise, and mental stimulation, can help manage symptoms and improve overall health.

Access to services

A wide range of support is available to help you live as well as possible with dementia. Obtaining a diagnosis will inform you about the specific type of dementia you have, which can assist in planning for the future and accessing therapies and support groups. Additionally, this can provide access to medications that help manage your symptoms effectively.

Being able to explain challenges

It can be difficult for others to understand why you may not be functioning as well as before, which can be frustrating. Receiving a dementia diagnosis can help others adjust to the changes you’re experiencing and provide more effective support.

It’s crucial not to dismiss your symptoms as insignificant. Your concerns are valid and worth investigating; you deserve to understand what is causing them, and healthcare professionals are there to assist you.

How The Good Care Group can help

Our expert carers are dedicated to keeping your loved one safe and happy at home. For over 10 years, we’ve helped countless families just like yours receive the dedicated dementia care they need in the place they love most – their own home.

We adopt a person-centred approach to the delivery of dementia care called ‘EVER’, created and supported by our own Consultant Admiral Nurse. This support from an Admiral Nurse, working with leading dementia charity Dementia UK, means we can offer unrivalled levels of emotional and practical support to those living with dementia and their families. This means they can stay safely and happily at home with the right support and equipment to get the most out of their life.

Talk to us about your dementia care needs

We are experts in providing a fully managed, high-quality live-in care service rated ‘Outstanding’ in all areas by CQC. Call our friendly and approachable team today to see how we can help you and your family.

0203 728 7577