Diet after 50 - Eat these 7 Foods to Live Healthy
As we get older, it's not just our wardrobe and taste in music that change. After age 30, our metabolism begins to gradually decline, which means we have to be even more selective about the foods we eat. There's less room for empty calories from sugary drinks, desserts, and snacks, and greater demand for foods with a high nutrient-to-calorie ratio. At the same time, many people develop a greater appreciation for healthy eating as they age, and they're on the hunt for foods that can help lower blood pressure and cholesterol and protect against diseases like diabetes. Here are 7 foods that will help you live healthy while pleasing your taste buds.
The risk for heart disease increases dramatically in men over 45 and women over 55, so incorporating more cholesterol-lowering foods like oats into your diet is a smart move. Oats are rich in a type of soluble fiber called beta glucan, and consuming at least 3 grams of this fiber a day (equivalent to 1.5 cups cooked oatmeal) has been shown to reduce total cholesterol levels by 5 to 10 percent. People who eat oats and other whole grains regularly are also at reduced rate of dying an early age.
Sure, they're not as glamorous as acai berries or mangosteen, but apples are every bit as super as exotic fruits, and much, much cheaper. A large apple supplies 5 grams of heart-healthy fiber, and research shows that eating apples daily can lower both total and LDL cholesterol to help keep your ticker in tip-top shape
Snacking on nuts instead of chips, crackers, and cookies is an easy way to give your diet a major upgrade. Eating an ounce of mixed nuts daily reduces the risk of heart attack, stroke, and heart disease by 28 percent.
Leafy greens in meals may help to keep your mind sharp as you age. People who ate one to two servings per day had the same cognitive ability as people 11 years younger who rarely ate greens.
Berries are rich in phytochemicals that may help slow age-related memory decline by increasing blood flow to the brain and reducing harmful inflammation.
Yogurt, especially Greek varieties, can provide a generous dose of high quality protein at breakfast and snack time, the times of day when we tend to eat carbier meals. Cow's milk yogurt and fortified non-dairy versions are also good sources of calcium, a nutrient that women over age 50 and men over age 70 need in larger quantities to maintain bone health. And the beneficial bacteria that give yogurt its tang may help to nourish the gut, too.
Turmeric and Cinnamon
Another thing to decrease as we get older—taste. Aging produces a decrease in saliva production and ability to perceive taste. That means you might want to start experimenting with different spices, including turmeric. Turmeric has been shown to boost immune function and also decrease joint inflammation and prevent arthritis