Healthy Foods over 50
Healthy food is meant to keep your body as well as your brain energized and healthy. Staying healthy is crucial at any age, but it is particularly important for older people. An energized brain makes you feel active and set to conquer the world regardless of your age. Consuming health foods enables older people to remain healthy thereby contributing greatly to their independence. Healthy Foods over 50
Metabolism declines with aging
As you advance in age, a number of things in your life do change. One major change is your metabolism. After 30 years of age, your metabolism begins to decline, meaning that you should be careful with what you eat. You need to ditch empty calories and replace them with highly nutritious foods.
Older people do appreciate healthy living
Fortunately, as people grow older, they begin to appreciate the importance of healthy living. As such, they are always on the lookout for diets that can help control cholesterol levels, blood pressure and blood sugar to prevent diseases such as heart problems, type 2 diabetes and high blood pressure.
Healthy Foods over 50
Whole foods are key
Whole foods are crucial in a healthy eating habit. However, some foods have a greater nutritional value when compared to other whole foods. These foods enhance your metabolism because they provide your body with essential minerals and vitamins. Although they are the best foods for people over 50 years old, even younger people need them for energy and general well-being.
The good news is that most of these foods are readily available. In addition, they are quite affordable, meaning that almost everybody who desires good health has them within reach. The following is a list of some of these foods as well as an explanation on their health benefits. good healthy foods
1. Green Leafy vegetables
Eating lots of leafy greens such as collards, kales and spinach ensures your mind remains sharp even as you grow older. Studies have proven that eating leafy greens enhance cognitive ability for aging individuals. You do not need to cook these vegetables, as they are easily edible while raw. If you find it difficult eating them raw, cook the leaves whole in a bit of olive oil.
However, if you are taking blood thinners talk to your doctor to adjust your medication in order for you to take some portions of leafy greens daily
Apples are super fruits and are much cheaper. They are readily available almost everywhere, making their benefits well within reach. They are rich in heart-healthy fiber with research indicating that consuming an apple daily helps to lower both the LDL and total cholesterol keeping you ticker in excellent shape. Eating apples frequently, helps curb the risk for type 2 diabetes.
With the risk of heart disease going up dramatically at about the age of 50 years, cholesterol-lowering foods are necessary for a healthy heart. Oats are great foods in lowering cholesterol as they contain a kind of soluble fiber known as beta glucan. Beta glucan has been found to greatly lower cholesterol levels. This implies that if you eat oats as well as other whole grains, you are more likely to avert an early death, as opposed to someone who doesn’t consume them. top 50 healthy foods
Get plain oats because they are not only cheaper than their boxed counterparts, but they also offer effective conduit for other beneficial nutrients such as fruits, seeds and nuts.
Beans are great in lowering the risk of heart diseases and type 2 diabetes. A study in individuals with type 2 diabetes established that eating a cup of lentils or beans a day lowered hemoglobin A1c by 0.5%. A reduced hemoglobin A1C is a clear indicator of blood sugar control. Other studies have shown that a serving of lentils or beans per day may help reduce bad cholesterol by five percent, meaning a healthy heart.
Eating nuts provides you with an easy way of enhancing your diet. A study conducted in 2013 in Spain established that eating a small amount of mixed nuts everyday lowered the risk of stroke heart attack and deaths associated with heart problems by 28%. Peanuts and almonds among other tree nuts are very healthy and should be part of your daily diet. Apart from snacking on nuts, you may use them as whole grain sides or dress ups for roasted vegetables.
Yogurt is rich in high-quality protein, which is important in preserving muscles and at the same time slowing deterioration in lean body mass that occurs as the human body ages. Yogurt made from cows’ milk is high in calcium, which is essential for older people to maintain healthy bones. In addition, yogurt contains beneficial bacteria that help to foster your gut. You can consume yogurt for your breakfast or as a snack to replace meals high in carbohydrates. Buy plain yogurt to avoid empty calories from added sugar. You might consider adding nuts, fruits or whole green cereals for an enhanced flavor and taste as well as a better diet.
All types of berries including blueberries and strawberries as well as other related fruits are high in phytochemicals that enhance the brain by improving blood flow to the brain. They also curb inflammation, thereby slowing down age-related memory degeneration. The fruits are also rich in vitamin and fiber content, making them a healthy choice for people over 50 years of age. Although fresh berries are quite expensive, you can always substitute them with frozen varieties that are relatively cheaper.
A healthy diet is imperative at any age. However, consuming the right foods after attaining 50 years is particularly significant. Include adequate fiber in your diet because as you grow older your digestive system becomes less efficient. On the other hand, cut down on added sugars and refined carbohydrates. Sugar does not contribute any nutrients but adds many empty calories that may cause mood swings, thereby wrecking any healthy diet.
An appropriate diet is generally centered on vegetables, fruits, low fat dairy, whole grains and lean meats. To lower the risks of age-related diseases and enhance good health, experts recommend people over 50 should adhere to fundamental food groups. Healthy Foods over 50
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