As Zara Carter negotiates life over forty, heart health is first concern. “Women’s risk of heart disease increases with age, thus I focus on a diet that supports cardiovascular health,” she says. She follows an eating schedule that is heart-friendly here.
Fiber-Rich Breakfasts for a Strong Start
Zara starts her mornings with heart-healthy foods loaded with fibers. “My regular breakfast is oats topped with blueberries and flaxseeds,” she explains. Fiber and antioxidants taken together can lower cholesterol and increase circulation.
On whole-grain bread, she also likes avocado toast. She says, “avocados provide healthy fats great for my heart, and whole grains keep my energy stable.”
Omega-3 and Lean Protein for Lunch and Dinner
Lean proteins and foods high in omega-3s abound in her primary meals. “One of my main dishes is grilled salmon accompanied with quinoa and steamed broccoli,” she says. These foods assist control blood pressure and support heart action.
She also lists lentils and chickpeas as plant-based proteins. “Legumes keep me full without heavy carbs and are great for heart health,” she explains.
Heart-Healthy Snacking and Hydration
Zara chooses heart-wise friendly substitutes instead of processed munchies. “My usual is a handful of almonds or Greek yogurt topped with flaxseeds,” she says. These give protein and good fats to help to maintain stable blood sugar.
Crucially also is hydration. She says, “I avoid sugary drinks that might spike blood pressure; I drink plenty of water and herbal teas.”
Zara maintains a good heart by emphasizing natural foods, lean proteins, and healthy fats and by savoring great, nouraging meals. “Taking care of my heart is an investment in my future,” she notes.
