Heart Healthy Eating: Add These 6 Foods to Your Diet


When Tao Porchon-Lynch wakes up in the morning, she hops out of bed with a smile on her face. She stretches, rolls out a yoga mat, and spends the next few minutes moving from Downward-Facing Dog to Warrior Pose, and others. With each move, she breathes deeply, grateful to feel young and alive.

Here’s the thing: Porchon-Lynch is 101 years old. And she attributes her longevity to a lifetime of physical activity, and healthy eating. When she out-danced much younger competitors and wowed the judges on America’s Got Talent, it was obvious she had a lot of heart and good health. Want to keep your heart healthy as you age? Add these six foods to your diet:

1. Asparagus

Asparagus is a rich source of folate. It helps reduce levels of an amino acid in the body linked to heart disease and stroke. Try:


How’s your cholesterol? If it’s too high, your arteries can become stiff and blocked with fatty deposits. It’s a risk factor for high blood pressure that can damage your heart. Fortunately, eating beans or legumes helps improve total cholesterol and lower LDL “bad” cholesterol. Try:

  • Grilled Pesto Chicken Breast Patty with Lima Beans & Three Seasons Blend
  • Florentine Stuffed Shell with Meat Sauce, Northern Beans & Spring Vegetables
  • Chipotle Meatloaf with Red Skin Potatoes & Green Beans


This leafy-green cruciferous vegetable is low in calories, but high in nutritional density that helps prevent heart disease. Try:

  • Beef Bourguignon, Brown Rice & Broccoli
  • Cheese Omelet & Salsa, Broccoli & Hash Browns
  • Beef Patty Over Cheesy Chipotle Rice, Corn & Broccoli


Eat more fish. The American Heart Association recommends adults, including seniors, eat two servings of fish a week (about 3.5-ounces per serving). Why? Fish contains omega-3 fatty acids that help prevent arteriosclerosis, or plaque build-up in the arteries. Try:

  • Salmon & Vegetable Linguini
  • Tilapia with Miso Ginger, Black Beans, Rice with Peas & Carrots
  • Breaded Fish with Coconut Curry Rice, Three Seasons Blend & Broccoli


Here’s another leafy-green to add to your diet...spinach. It’s a rich source of magnesium that helps regulate blood pressure. It’s low in calories and high in nutrients. Try:

  • Beef & Pepper Patty with Gravy with Spinach and Sweet Potatoes
  • Three Cheese Ravioli & Spinach Alfredo
  • Eggplant Parmigiana and Polenta with Spinach & Roasted Peppers


Take your pick. There’s an estimated 15,000 varieties of tomatoes in the world packed with vitamins and nutrients that are good for your heart like fiber, potassium, vitamin C, folate, and more. Try:

  • Meatballs with Rice & Gravy, with Stewed Tomatoes & Peas and Carrots
  • Chicken Patty with BBQ Sauce with Stewed Tomatoes & Broccoli Florets
  • Chicken & Mushroom Swiss Rice with Peas & Carrots and Stewed Tomatoes

Hungry for more Senior-Friendly meals? Check out the complete menu here.