For instance, we should avoid consumption of sugary drinks packed with calories, snack and desserts and we should focus on foods that have more nutrients than calories.
The aging process also makes many individuals seek for healthy eating habits and they seem to be on a true quest for finding healthy foods that can help them control their cholesterol and blood pressure levels and keep them safe from diseases like cancer and diabetes.
However, there are some foods, like the ones we have described below in this article, that provide higher nutritional boost compared to others. Nutrient-packed foods like dark leafy greens and beans provide some essential minerals and vitamins and keep the body fit at least when it comes to the metabolism.
This is why these foods are ideal for people who are over the age of 50. Of course, this doesn’t mean that younger people should not eat these foods, on the contrary they are equally beneficial to them too. So, it doesn’t really matter whether you are 7 or 77 years old, these foods will help you keep the body energetic and healthy all the time.
When you see this list, you might think that these ingredients are not very modern and fashionable, but this is exactly why we have prepared this list. Each of these foods are affordable and available in almost every grocery store and their positive effects will make you feel better than ever.
1. Beans
If you check the popular healthy recipes online, you will notice that many of them include beans and this is not a surprise. Several studies have confirmed that consumption of one serving of lentils or beans which equals ¾ cup per day may help any individual drop bad cholesterol levels by 5%.
A study conducted not while ago has shown that people suffering from diabetes that consumed one cup of beans on a daily basis have reduced hemoglobin A1c. This is a blood sugar management marker and it was reduced by half percent which is sufficient to make a huge difference.
In case you want to make beans part of your diet in a simple way, prepare low-salt beans together with pasta and vegetables for a fast meal. There are some other tasty and healthy meals based on beans found on the Internet too.
2. Oats
Once women reach 55 and men reach 45, the chances of experiencing heart disease is radically increased. That’s why it is very important to include foods that can reduce cholesterol in the daily diet. It turns out that oats are loaded in beta glucan – a soluble fiber.
Taking a minimum amount of three grams of beta glucan per day (found in one and a half cups of cooked oatmeal) can lower bad cholesterol levels by up to 10%. Individuals who consume oats and other similar grains on a regular basis can also lower the chances of premature death. Pure oats are less expensive compared to packaged cereals and an ideal addition to some useful natural ingredients like fruits, seeds and nuts.
3. Apples
There is no doubt that apples are not exotic fruits like mangoes or acai berries, but they certainly provide equal amount of nutrients without affecting your budget. One big apple contains about five grams of fiber which protect the heart.
A scientific study has suggested that taking apples on a daily basis can reduce bad cholesterol and keep you in shape. Another study conducted three years ago has shown that people who consume apples frequently have lower chances of developing diabetes. The best part is that apples can be purchased in almost every store and even in convenience stores and gas stations.
4. Nuts
Replace commercial crackers, cookies and chips with a bag of nuts in order to boost your daily diet. A trial conducted three years ago in Spain confirmed that consumption of one ounce of a mixture of seeds on a daily basis and following a Mediterranean diet lower the chances of developing stroke, heart attack and heart disease mortality by almost 30%.
We should not forget the peanuts because they are very healthy and you will have to pay two times less compared to almonds and other nuts. If you want to include nuts in your diet you can always use toasted and chopped nuts as an addition to your roasted veggies or together with side dishes like quinoa and brown rice.
5. Leafy Green Veggies
Eating kale, spinach, collards, Brussels sprouts or other similar leafy greens as part of your meals can help you preserve or even improve the cognitive functions despite the aging process. Individuals who consume only one serving a day have shown the same mind sharpness as people more than 10 years younger who have not consumed leafy greens regularly.
This study was revealed not while ago at the yearly meeting of the members of the ASN – American Society for Nutrition. Preparing green veggies can be simplified. If you want to prepare it easily as a side dish, take one baby spinach bag and sauté its leaves in virgin olive oil. You can also add some chopped garlic.
Note: In case you are using a blood thinner like Coumadin, this doesn’t mean that you should say goodbye to leafy greens. Consult your doctor and see whether you can consume a small amount of these healthy vegetables on a daily basis.
6. Berries
If you are over 50 then you should definitely consider adding berries on your menu because these tasty snacks have proven to be helpful for the brain. Blueberries, strawberries and other similar berries are loaded with phytochemicals and there is evidence that these compounds can slow down cognitive decline associated with aging.
They can do this by boosting blood circulation in the brain area and lowering dangerous inflammation. Truth to be told, this evidence is still in its initial phase, but despite this evidence, we all know that berries are very healthy due to the fact that they contain a large amount of vitamins and fiber.
While it is true that fresh berries are not always inexpensive, it is also true that there are 2-3 pound bags of frozen berries in almost every supermarket and these bags are usually cheap. You can use them in oatmeal, yogurt, and muffins and ice cream too.
7. Yogurt
Taking proper amount of protein all over the day should be able to help you protect muscle mass and slow down the process of lowering of lean body mass that is a natural process in older men and women. Yogurt, Greek yogurt in particular, can supply our body with a substantial amount of quality protein be it during breakfast or during snack time.
This is the period of the day when people usually like to consume foods packed with carbohydrates. Fortified non-dairy yogurts and yogurt based on cow’s milk are good options for those who want extra calcium. Maintaining proper levels of calcium in men over 70 and women over 50 is crucial for bone and tissue health.
In addition, yogurt contains beneficial bacteria that help the digestive system.
If you want to avoid added sugar from these products, stick to plain yogurt and add nuts, dried fruit, seeds and even some dark chocolate pieces in it.
