According to the American Heart Associationyour 50 is when heart disease risk factors begin to appear due to various factors, from genetic predisposition to weight gain to inactivity. To keep your heart healthy as you age, you need to be smart about your fluids and hydration–not just your food intake.
Are you looking to improve your drinking habits to improve heart health? Here are the drinking habits to avoid, according to registered dietitians. Read on and for more information on how to eat healthy, don’t miss Eating Habits to Avoid for Better Heart Health After 50, Dietitians Say.
“Avoiding high alcohol intake can prevent blood pressure, cholesterol, and triglyceride levels from rising, all of which are linked to heart disease risk,” says a registered dietitian. Jonathan Valdez, RDNowner of Genki Nutrition and a spokesman for the New York State Academy of Nutrition and Dietetics. “The Dietary Guidelines for Americans recommends no more than 2 drinks per day for men and 1 drink per day for women.
Drinking too much alcohol can increase the risk of many health problems, “however, there are some studies who support the consumption of alcohol in moderation,” says Caroline Susie, RDN, LD, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, but urges “if you don’t drink alcohol, don’t start!” (The American Heart Association does not recommend drinking wine or any other form of alcohol for potential health benefits).
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“Consuming energy drinks can cause changes in your heartbeat and blood pressure,” says Valdez. “They can raise your blood pressure and increase your QT interval, which is the time it takes for your heart to recharge between beats. A prolonged QT interval can lead to heart rhythm disturbances and an increased risk of stroke.”
If you’re looking for an energy boost, you don’t have to give up caffeine entirely to ensure your heart stays fit after 50—just swap out sugar-laden energy drinks for tea. “Black and green tea can reduce risk of coronary heart disease and stroke by 10% to 20%,” says Susie. She also adds that some research has shown a reduced risk of heart disease in people who regularly drink green or black tea.
RELATED: The most dangerous ingredients in energy drinks, according to dieticians
New research suggests that middle-aged adults can reduce their long-term risk of heart failure simply by drinking enough water every day. “Drinking enough water is good for your muscles, including your heart,” says Susie.
“Not drinking enough water can lead to dehydration and chronic dehydration can affect your heart healthsays Susie. “Chronic dehydration is associated with obesity and cardiovascular disease. Loma Linda University Health study found that people who drank more than 5 glasses of water a day had about half the risk of dying from coronary heart disease.
“Hydration needs vary by age, gender, location, physical activity, health status, and more,” says Susie. Although fluid needs vary, the heart foundation recommends that women consume 11 glasses of fluids a day, while men should aim for 15.5 glasses. You can reach this goal with liquids other than water, such as sparkling water, iced tea, and coffee, in addition to food! “Twenty percent of your hydration needs can be met with foodsays Susie, recommending foods high in water content like cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, and cooked pumpkin. Even some dairy products like yogurt, cottage cheese, and Ricotta cheese can contain between 70 and 89% water.
“Do you want to make sure you’re drinking enough? color of your urine it’s a great font! If the color is concentrated, you need to push liquid. The color goal is lemonade versus apple juice,” says Susie.
“Keeping sodium intake in check can help prevent high blood pressure,” says Valdez. “high blood pressure it can lead to heart problems such as a thickened left ventricle that increases the risk of heart failure. So important to read food labels. If products are fat-free, carbohydrate drinks can be combined with sodium.” (A big culprit: canned vegetable juices.)
Although some canned vegetable juices can have extraordinarily high levels of sodium, not all fruit and vegetable juices will negatively affect your heart health. In fact, it’s quite the opposite when it comes to fruit juice.
“Low to moderate consumption of pure fruit juice, on the other hand, can reduce risk of cardiovascular disease, coronary heart disease and stroke,” says Valdez. “This may be due to antioxidant polyphenols such as flavonoids found in pure fruit juices that have been linked to decreased risk of cardiovascular disease and coronary heart disease.” .
RELATED: The #1 Best Juice to Drink Every Day, Science Says
“Avoiding foods (and drinks) that may contain trans fats can prevent LDL (bad cholesterol) levels from rising to prevent heart disease risk,” says Valdez. These include non-dairy creamers, frozen drinks, and other creamy beverages.
RELATED: #1 Worst Coffee Creamer on Shelves, Says Dietician
Planning ahead when it comes to your hydration needs is key to getting enough fluids to protect your heart, says Susie. Here are some tips to make sure you stay hydrated throughout the day:
- Opt for water: Instead of soda or energy drinks, opt for a tall glass of water.
- Drink water throughout the day: Consume water with meals, as well as between meals.
- Bring a refillable water bottle with you: Keep water close at hand, so it’s there when you want to grab a drink.
- Add a flavor enhancer: For variety, squeeze some fresh lemon or lime juice into the water, add a couple of cucumber slices, or add a few fresh basil leaves.
And for more, check out these The 6 best drinking habits for a longer life, dietitians say.
