We must care for our body, and one way to do it is by eating right. Most people fail to realize that our body changes as we grow older, and so our diet most changes alongside. Foods we could eat when we are younger without thinking of the harmful effect, we would not be able to eat them anymore.
Many foods will better serve those who are above fifty. Many of these foods are already known for their incredible health benefits. There are usually rich minerals, vitamins, fiber, antioxidants, and a host of others.
As you grow older and your diet starts to change, make sure you pay close attention to the kind of food that is in your diet and makes an effort to remove what is not in your body.
Studies have proved that adding beans or lentils to your daily meal can decrease LDL, which is bad cholesterol from the body. Beans are rich in fiber, which can help improve digestion.
They also contain a kind of carbohydrate that takes time to be digested, slowly releasing glucose into the blood and preventing a spike in blood glucose levels. This can be helpful in patients who have diabetes.
Men above the age of 45 and women above the age of 55 are at increased risk of developing heart problems. Foods like oats have been Men above 45, and women above 55 have an increased chance of developing a heart problem. Oat has been shown to have some ability to lower cholesterol levels in the blood. They contain a soluble fiber known as beta-glucan that helps to lower LDL levels.
People who consume oatmeal and other whole grains regularly have a reduced chance of developing heart disease or any illness that affects the elderly.
Salmons are rich in protein and omega-3 fatty acids. These fatty acids are important for a healthy heart and brain cells. Salmons are also recommended for aged people who want to enjoy animal meat but want to avoid beef.
Studies carried out in Spain have shown that consuming mixed nuts every day can significantly reduce your heart attack risk, hypertension, and other related heart diseases.
Some example of nuts you can add to your daily meal includes almond, walnuts, hazelnut, gingernut, cashew nut, and peanuts. One way to add nuts to your daily servings is by using chopped, toasted nuts decorated with vegetables.
Berries are known to improve memory and mental performance. Blueberries, strawberries, and others are known to slow memory decline by increasing blood supply to the brain while minimizing harmful inflammation.
They are also rich in fiber and vitamins. There are very affordable as they can be found almost everywhere, which makes them a good option.
Apples are readily available and affordable, which is one of the reasons they are on this list. Certain studies are shown that apples can greatly reduce LDL and cholesterol levels.
A study carried out in 2013 discovered that those who eat apples regularly are at low risk of developing type 2 diabetes. You can take an apple like a snack when you slice one up and add a smear of peanut butter.
Yogurt is rich in protein that can help to maintain muscle mass, which tends to decline as you age. Yogurts can provide you with high-quality protein at breakfast.
They are also a source of quality protein and a good source of calcium, especially for women over 50 and men over 70 that normally suffer from calcium deficiency.
8. Dark Chocolate
Dark chocolate is rich in antioxidants that help prevent cell damage and stop the arteries from clogging, preventing heart attacks.
You have to make sure the chocolate you consume is made of 70% cacao to derive the maximum benefits, such as reduced blood pressure and chances of stroke.
Kale is a popular green vegetable and is a part of the cabbage family like lettuce, broccoli, and Brussels sprouts. They are rich in vitamin K and contain tons of other nutrients.
Kale is rich in calcium that is important for healthy teeth and bones. They have very low-calorie content, which is great for those who have diabetes.
10. Green Tea
Green tea is known for its antioxidant properties. Antioxidants can help to reduce the risk of different cancer. Green tea also has some benefits for the brain.
It can help boost your memory and prevent the plaque that leads to Alzheimer. They also lower cholesterol levels and improve blood flow.
Asparagus contains a high amount of lycopene known to protect the prostate from cancer. They are also rich in Vitamin A, which is good for the eyes and the immune system.
Above fifty, men must incorporate this green stalk in their diet to be more prone to prostate problems.
Women above the age of fifty are likely to develop some complications which stem from menopause. Flaxseed is rich in omega-3 fatty acids, which can help to manage night sweats and flushes.
They also contain lignans, which is a kind of fiber that helps to manage hot flushes.
Apart from adding certain foods to our diet as we grow older, we should follow some certain health tips for better health and well-being.
- Remove processed foods and beverages from our diet like canned foods, cakes, and fizzy drinks. These foods are known to cause inflammation and expose us to cancer.
- Reduce the intake of saturated fats, which is important for preventing cardiovascular disease. Rather you can concentrate on healthy fats from fish, olive oil, and meat.
- Reduce your daily calorie intake. This is very important because as we age, our metabolism slows down.
- Engaging in exercise regularly can help improve blood circulation around the body and slow down certain diseases’ progression.
Staying in touch with friends and family may not appear to have some physical health benefits, but psychologists have discovered that staying connected with loved ones is keeps us sane, happy, and healthier.