While you can’t stop aging, you can slow it down in a way. The first step toward good health in your senior years is to eat right. Since as we age, our bodies change—not just in how they look, but also in how they work.
We might probably know the basics of a healthy diet—lots of fruits and vegetables, healthy proteins, whole grains, some low-fat dairy and healthy fats, and less salt.
However, some of the following are helpful especially for older adults:
- Water: 6-8 glasses a day to avoid dehydration.
- Blueberries: Packed with various anti-oxidants – things like Vitamin C and Vitamin E — can help your cells healthy.
- Dietary Fiber: Vegetables, whole grains, fruits and legumes. It can prevent or ease constipation, lower cholesterol, control blood sugar level, blood pressure and inflammation.
- Fatty fish: Salmon, mackerel and sardines are high in omega-3 fatty acids helps prevent heart disease and stroke. Aim for at least 2 servings a week.
- Olive oil: Cooking with this can help lower your “bad” cholesterol and boost your good cholesterol.
- Yogurt: A good source of Calcium helps you digest your food, and it has protein too.
- Tomatoes: Food high in lycopene, a natural chemical, can help protect you against prostate cancer and may help prevent lung cancer, too. Best when it is cooked or processed because it releases more lycopene.
- Red wine: Alcohol can help lower “bad” cholesterol, prevent blood clots, and ease your blood pressure. However, it should not be more than one drink a day for women and two a day for men.
- Broccoli: Filled with all sorts of vitamins and antioxidants, it is high in fiber, too.
- Nuts: Full of omega-3s, unsaturated fats, fiber and protein, nuts are heart healthy nutrition in the palm of your hand. Shoot for 5, 1 ounce servings per week.
If you have any trouble, talk with your doctor. With a good health team, you can come up with a plan that helps you get back into eating well.
