Senior Helpers of Minneapolis-St. Paul

Managing high cholesterol levels can be a source of stress and worry among seniors. With the right guidelines, seniors can ensure that their dietary habits are aiding not hindering - their health. Living with a diagnosis of high cholesterol isn't something that should stop seniors from adopting healthier eating habits. Cooking for themselves at home or even with the assistance of an in-home care provider doesn't have to be intimidating.  This guide walks through the basics of dieting and nutrition when it comes to managing high cholesterol levels. We'll also look at tips on meal prep and recipe ideas, so seniors will know how best to cook for this condition. What is High Cholesterol?High cholesterol is having too much of a waxy, fat-like substance called cholesterol in your bloodstream. Too much "bad" LDL (low-density lipoprotein) cholesterol increases the risk of heart disease and stroke due to the buildup of plaque, or fatty deposits, in the arteries which leads to hardening and furring.  High amounts of triglycerides another type of fat circulating throughout the body can also increase the risk for heart attacks because it contributes to inflammation within artery walls.Diet and Nutrition for High CholesterolWhen it comes to managing high cholesterol levels, the main focus should be on avoiding foods that are higher in LDL cholesterol and eating healthier sources of fat.  Avoid or limit saturated fats such as: Red meatsFull-fat dairy productsFried foodsProcessed snacksFast foodOther food items high in trans fatsSeniors will also want to minimize their intake of all animal sources, including eggs, shellfish, and shrimp.  Instead, focus on plant sources low in calories, like fruits and vegetables. Limit portion sizes when consuming proteins at meals throughout the day. Additionally, grains such as legumes offer a brilliant source of fiber linked to lower levels of both good and bad cholesterol, so seniors can include rice or quinoa in their cooking plans too! Cooking for High CholesterolMeal prepping can be a great way to prepare meals for the week when managing high cholesterol levels. Seniors can save time during the day, and it's easier to streamline nutrition to eat healthier on busy days. Seniors can add these foods to their meal prep list: Whole grains like brown rice, quinoa, and whole-wheat pasta are low in fat. They are tasty ingredients that lend themselves well to meal prep. Vegetables like spinach and kale as side dishes are nutritious servings with minimal economic cost - both options supply B Vitamins needed by seniors. Low-fat proteins such as skinless chicken breasts or turkey offer substantial portions with filling protein elements without skyrocketing caloric intake. Nuts round out snacks throughout the day: almonds and walnuts have beneficial satiating fats while still containing lower LDL levels than other snack options (think chips!).It's easy to create simple recipes for cholesterol control at home. Seniors can try something light and healthy like a Caprese salad, usually composed of fresh cheese slices over tomatoes dotted with olive oil vinaigrette. Chili is another quick dinner classic that quickly adds fiber from black beans. An omelet is just about unbeatable in terms of taste versus nutritional gains.Need Help Preparing Heart-Healthy Meals?With knowledge and confidence, seniors can tackle a high-cholesterol diagnosis without sacrificing flavor. Healthy food choices loaded with fiber versus high fats don't need to be boring or lack flavor. However, remember that it takes time to adjust tastes for a healthier dieting plan!If you need help creating a healthy meal plan to help in managing high cholesterol levels, talk to Senior Helpers of South Minneapolis today. We serve seniors in Minneapolis, Saint Paul, Minnetonka, and Hennepin County, and can assist with shopping and meal prep, so seniors get healthy, balanced meals that taste great. Call us today for an in-home consultation!  You can reach us at 612-470-2600 or visit our website at https://www.seniorhelpers.com/mn/south-minneapolis

Skip the Diet Fads: Tried and True Dietary Rules for Reducing HypertensionA healthy diet is key when looking for ways to fight off hypertension. The latest fad diets may promise fast results, but they often don't provide the long-term and sustainable changes needed to reduce the risk of hypertension.  In this blog post, we will discuss what hypertension is, its potential causes, and suggested dietary rules for reducing your risk.  What is Hypertension? Hypertension is a condition in which a person's blood pressure readings are consistently higher than average. This significantly increases the risk of stroke, heart attack, and other diseases of the cardiovascular system. High blood pressure can also lead to kidney failure, vision loss, or cognitive impairments.  The exact causes of hypertension vary greatly, but typically it can be linked to genetics, age, lifestyle, and diet. It is important to note that some factors are beyond our control. However, there are many actions we can take to reduce the risk of developing hypertension. Reducing the Risk of Hypertension Through DietWhen it comes to reducing the risk of hypertension, developing healthy dietary habits is key. Here are some of the recommended rules for creating a balanced diet that can help reduce a senior's risk: Increase Fruits and VegetablesIncreasing the number of fresh fruits and vegetables seniors eat will help increase beneficial antioxidants. This also helps in cutting out unhealthy fats and sugars.Reduce SaltConsuming too much salt can significantly raise blood pressure levels, so reducing salt intake is essential in managing hypertension risk. Reduce Processed FoodsEating processed foods regularly has been linked to an increased risk of hypertension. This is due to their high fat, sodium, and added sugar content, as well as the lack of vitamins, minerals, or fiber they offer compared to natural foods. Increase Whole GrainsEating whole grains like brown rice instead of white or refined grains helps provide healthier sources of carbohydrate energy without spiking blood pressure levels due to their low glycemic index rating, which keeps insulin levels steady over time. Increase Healthy FatsOpting for monounsaturated fatty acids, such as those found in avocados or nuts, rather than trans fats from commercially prepared items assists with lowering cholesterol and maintaining stable blood pressure readings. Reduce Sugar and Refined CarbohydratesExcessive consumption of sweets, sugary drinks, and refined carbohydrates has been linked to higher blood pressure readings. If seniors need something sweet, they can try fruits or sorbets. Strawberries drizzled in a low-fat dark chocolate sauce is a good option, too!Need Help Developing Healthy and Balanced Meals?If you are a senior looking to reduce your risk of developing hypertension, it is essential to opt for healthy and balanced meal plans. If you are struggling to create healthy and balanced meals at home, Senior Helpers of South Minneapolis can help.Working with an experienced senior care provider can assist you in creating a diet that fits your needs and lifestyle while helping you maintain optimal health and well-being. Contact us today to learn more about our in-home care services. We offer free in-home consultations in Minneapolis, Saint Paul, Minnetonka, and Hennepin County, MN, so you can learn more about what we can do for you!  Call us at 612-470-2600 for more information or visit our website at:  https://www.seniorhelpers.com/mn/south-minneapolis

Remember those commercials aimed at kids that talked about calcium for growing healthy bones and teeth? They may as well have targeted seniorsas you age, your body needs more calcium to keep your bones and teeth healthy. Calcium does a lot more for your body, however; it also has an important role to play in blood clotting, muscle contraction, and regulating heart and nerve function. If you don't get enough calcium, you're also at risk for high blood pressure. So how can seniors know how much calcium they need? And what are the best sources of calcium to add to a senior's diet?Micronutrients and a Healthy DietMicronutrients are the minerals your body needs in small amounts, but are critical to maintaining good health. These can include calcium, Vitamin D, magnesium, potassium, and Vitamins C and K. Seniors can get all these micronutrients with a balanced diet that's heavy on fruits and vegetables.Best Sources of CalciumThe benchmark for adults over 70 is 1,200 mg per day, although a senior's doctor may recommend more. 1. Dairy ProductsMilk and milk products cheese, yogurt, ice cream are the best sources of calcium, but seniors can also get their daily dose with calcium-fortified beverages such as soy, oat, or almond milk. Dairy products from sheep and goats are also high in calcium.  If lactose is a problem, there are plenty of low-sugar options that do have lots of calcium. Seniors can also try kefir instead of milk. 2. Dark Green, Leafy VeggiesBroccoli, turnip and collard greens, bok choy, collards, and kale are all great sources of calcium. Winter squash is also a good option. Spinach is not a great source as the chemistry of the leaves makes it difficult for the body to absorb. Seniors may think that raw veggies have more nutritional benefits, but cooking these greens yields at least double the calcium.3. FruitsCitrus fruitsoranges and tangerinesare highest in calcium, but kiwi, prickly pears, guavas, passion fruit, and papayas are also good bets. Blackberries and mulberries are also loaded with calcium.4. Dried LegumesWhite beansnavy, cannellini, and Great Northern varietiesand lentils are particularly high in calcium. Darker beanskidney and black beansare not as high in calcium, but have enough other micronutrients that they should be part of your diet, too.5. Fish with Soft BonesSalmon and sardines are good sources of calcium, and they're also high-protein omega-3 foods that promote heart health.6. Fortified Cereals and JuicesPlenty of breakfast cereals are calcium-enriched, so combined with milk or a fortified milk substitute, these are a great start to a senior's day. Orange juice is naturally high in calcium but is often fortified for an extra boost. Seniors can also try calcium-enriched tofu to help meet their daily requirements.7. Odds and EndsSeniors can also snack on almonds and seeds (chia, celery, sesame, and poppy) to round out their calcium intake. Blackstrap molasses eaten with oatmeal also has lots of calcium.Seniors Helpers Can Help Meet a Senior's Daily Nutritional Intake.  Seniors who can't get enough calcium from their diet should consult their healthcare provider for advice on supplemental calcium.  Senior Helpers of South Minneapolis can help seniors in Saint Paul, Minneapolis, Minnetonka, and Hennepin County, make sure they have a balanced diet that contains enough calcium, vitamin D, and other micronutrients. We offer a full range of in-home care services, from companionship to live-in assistance.  Contact us to learn more about our services at 612-470-2600 or visit our website at:  https://www.seniorhelpers.com/mn/south-minneapolis

Yoga and Restorative Exercises for Seniors: Easy Guide to Increased MobilityAs people age, they tend to become bored with the same old routine, especially when it comes to exercise. In fact, yoga and restorative exercises are a fun alternative to the ordinary for seniors, offering a wide variety of benefits, including increased mobility.  So, this year, help an elderly loved one try something new and reap the rewards of a fun, new exercise program.The Value of Prioritizing MobilityBeing able to move freely without pain is essential at any age but is of particular importance in people over the age of 65. As joints get tighter, bones become more brittle, and muscles weaken, it is crucial to find healthy ways to remain mobile.  Yoga and restorative exercises can help to increase blood flow and lengthen muscles, which leads to better joint mobility. The newfound flexibility can make it easier to participate in activities once considered too hard to achieve, helping seniors maintain their independence.  According to the Centers for Disease Control and Prevention (CDC), each year, millions of older people those 65 and older fall. Statistics show that falls cause at least 95% of hip fractures, resulting in a significant decline in mobility. Regularly doing yoga and restorative exercises can improve balance, helping to prevent injury from unexpected falls.Ideas for Getting StartedYoga has become very popular among the elderly. In fact, many local senior citizen centers in South Minneapolis offer classes aimed at helping seniors improve mobility. The best way to start is to find a beginner class that teaches participants the safest and easiest way to maintain a pose. It is also important to realize a body's limit and never perform a move that leads to pain or discomfort. Over time and with regular practice, it will become easier.  What's more, there are a variety of online resources available if someone does not want to take a class in person. YouTube videos, DVDs, as well as streaming services offer a full range of options. Some basic yoga poses for seniors to start with include:Chair PoseTree PoseWarrior PoseDownward Facing DogCobbler's PoseRestorative yoga is ideal for any age and a common practice that provides a feeling of overall contentment.  Anyone Can Do Yoga and Practice Restorative Exercises.  People of virtually any age or mobility level can start this practice. According to AARP, anyone in their 50s, 60s, 70s and beyond can receive the following benefits from yoga:Minimize hypertensionStrengthen bonesMaintain a healthy weightReduce anxietyProtect jointsImprove balanceBuild strengthSharpen focusBoost moodBuilding a mindful yoga practice has so many benefits that it makes sense to start today!  Senior Helpers of South Minneapolis Can Help Promote a Healthy Lifestyle.  Senior Helpers of South Minneapolis are dedicated to helping clients live healthy, active lifestyles. Our compassionate and experienced caregivers can implement a routine that includes yoga and restorative exercises to improve joint mobility. And, when daily activities become too much for our seniors to do on their own, we can provide trusted personal care services.Contact us if you have an elderly loved one residing in Minneapolis, Saint Paul, Minnetonka, or Hennepin County, MN, that can benefit from in-home care.  Please call us at 612-470-2600 or visit our website at:  https://www.seniorhelpers.com/mn/south-minneapolis.  

Making the decision to choose in-home care can seemoverwhelming at times. But dont panicour professional senior care expertswill help guide you through the process to ensure compassionate care andcomfort at a moments notice for your loved one. One of the most common concerns for families isaffordability and payment options. Are home care services covered by Medicareor health insurance? Are there any benefits to help Veterans pay for home care?Can life insurance help? Can we use home equity to help pay for the care? Every day, Senior Helpers works with families just likeyours that are starting to learn about the benefits of in-home care. As trustedexperts in senior care, we can help you and your loved ones navigate theoften-complicated maze of senior care options. We strive to provide you withstraightforward answers to assist you in making the most informed decisions. Private Pay Your loved one may have savings or supplementary incomeavailable that can help pay for home care, assisted living, or nursing homecare. Often, family members may contribute to the cost of care for their lovedone. Long Term Care (LTC) Insurance Your loved one may have purchased a LTC policy to helpoffset the cost of home care or assisted living care. We can help you evaluatethe policy to see if it covers Senior Helpers services. Veterans Aid & Attendance Pension Benefit Eligible veterans and surviving spouses may be eligible forup to $2,020 per month for health care expenditures. We can help you evaluatethis option to see if your loved ones may qualify, and if so, apply for thislittle-known benefit. Reverse Mortgage Reverse mortgages can be very useful for home owners aged 62and older whose home is their principal residence and who have a high amount ofequity in the home. Evaluate this option with a reputable Reverse MortgageSpecialist Whole Life Insurance Policies Whole life policies are designed to build cash value and ascash value builds up, it is often possible to borrow against the policy whilekeeping insurance in effect. Contact your insurance agent to discuss your needsand possible options. Additional State and Local ProgramsIn many states, there are local and state funded programsthat offer limited care for seniors who meet certain criteria. Contact us sothat we may review the programs available to you in our area. Our goal atSenior Helpers of South Minneapolis & Surrounding Area is to handle all ofthe home care details so you can concentrate on spending quality time with yourloved one. Even if you are hundreds of miles away, you can trust that we willtreat your loved one with the dignity, respect, and compassion they deserve. Welook forward to providing your loved one with the help they require to continueliving independently at home. Contact our Office today for an in-homeassessment.  We can be reached at612-428-4491 or visit our website atwww.seniorhelpers/com/mn/south-minneapolis. Areas We Serve:  Bloomington, Edina, Minnetonka, Eden Prairie,Hopkins, Richfield & South Minneapolis

Winter has arrived and with it comes beautiful scenery, lights, winter weather, and toasty fireplaces. However, it also brings ice, snow, and potentially dangerous situations for seniors as they go about their day. On the plus side, however, there are things that can be done to a senior's home that will reduce risky winter maintenance tasks and possible injury.  Take a look at suggestions to prepare a senior's home and help them have a healthier, safer, and happier winter.Have Your Chimney and Flue Cleaned and Inspected YearlyIt is important to have the chimney and flue cleaned and inspected by a professional yearly. Build-up and debris can cause problems with the chimney, including fires. A clean and inspected chimney can offer peace of mind for seniors and their family members. What's more, it prevents seniors from climbing on top of the roof to remove a clog!Shovel and Salt Walkways Before Inclement WeatherAs winter arrives in a flurry of snow and ice, so does the danger of slips and falls for seniors. Even simple things such as walking to the mailbox and back can be a challenge for seniors. To prevent injuries, try shoveling and salting a senior's walkway   this can go a long way toward preventing a fall.Prepare a Senior's Home for a Power OutageWinter weather has a tendency to increase the number of power outages people experience, especially here in the Minneapolis area. Ice, snow, and sleet can weigh down power lines, making power outages a more common experience. To prepare for power outages, there are things that will help make sure seniors will stay comfortable and safe. Here are a few things that are beneficial to have in an easily accessible location:Stock up on flashlights and batteries so that seniors will have light if the power goes on and can still find their way around comfortably.Have a pile of blankets that are in an easily accessible location so seniors can easily grab one and stay warm.Have an extra supply of hats, gloves, scarves, sweaters, and other winter weather gear so that seniors can layer clothing to help them stay warm even when the power is out.Seniors can keep the pantry stocked with non-perishable foods that can be eaten cold, as well as other snacks and food.Senior Helpers of South Minneapolis Can HelpPreparing a senior's home for winter weather can contribute to reducing the risky winter maintenance tasks. The above tips are just a few ways to help prepare a senior's home and avoid the risk of injuries.  At Senior Helpers of South Minneapolis, we provide seniors in the Minneapolis, Saint Paul, Minnetonka, and Hennepin County areas with in-home care services to help them prepare, both physically and mentally, for the onslaught of winter. Contact us today to learn more about our services and how we can help you and your family.  Call us today at 612-470-2600 or visit our website at:  https://www.seniorhelpers.com/mn/south-minneapolis