- Heart disease
- Type 2 diabetes
- High blood pressure
- Fatty cold-water fish high in omega-3 fatty acids
- Berries that give you fiber and antioxidants
- Low-fat dairy containing calcium and vitamin D
- Whole-grain oats contain high amounts of fiber that have been shown to reduce bad (LDL) cholesterol
- Olive oil instead of butter because it contains heart healthy omega-3 fatty acids
- Dark chocolate for its antioxidants which helps keep bad cholesterol down
What diet-related diseases am I at risk for as I age?
As you age, many things come into play when determining the risk factors for disease. According to the Center For Science In The Public Interest, the number one factor in determining your risk of death from disease is diet.
Diet can play an important role in the prevention and management of many age-related diseases including but not limited to:
Cancers (cervical, colon, gallbladder, kidney, liver, ovarian, uterine, postmenopausal breast cancer and others not related to smoking)
What are the best food choices to improve aging?
Choosing the best food for improving aging may be a matter of what you consider an improvement in your aging process. While it is true that pomegranates and blueberries contain free radical fighting antioxidants that may help fine lines and smooth your skin that may not be the most important thing for you to consider as you age. The antioxidants contained in these foods can also help fight inflammation throughout the body which is going to be a far more important effect, than fighting wrinkles.
In general, including a wide variety of whole real food (and not processed junk) that provides with you a wide range of nutrients is your smartest choice so you can cover the farthest range of disease preventing and health supporting benefits that sound nutrition provides. At the same time, it is important to limit or avoid junk and processed food that is typically lacking in nutrients, has unnecessary added fats and sugars and excess calories.
Is diet important for health and vitality in aging?
Diet can control many aspects of how you feel and how much energy you have. According to Web M.D., many foods give you a boost in energy and help you feel especially full of vitality even as you age, including nuts, lean meats, salmon, leafy greens, colorful vegetables and foods high in fiber.
This extra boost of energy may not seem very important when you are young, but as you age, it becomes a key ingredient in maintaining a healthy and active lifestyle. Diet is one of the most important factors in maintaining health and vitality as you age.
Why is maintaining a healthy weight important as I get older?
Obesity is currently the number one cause of preventable death in the United States. About 1/3 of all US adults are oversight or obese, these numbers present an epidemic level of the weight problem in America, and further highlight the need for vigilance in diet, and the need for regular exercise.
Obesity is also the culprit in many lifestyle diseases that prematurely kill thousands of people around the world. Overweight and obesity related health problems include coronary heart disease, high blood pressure, stroke, type 2diabetes, joint-related conditions, metabolic syndrome, sleep apnea, and the list goes on. According to The National Heart Lung And Blood Institute, being overweight and obese along with age increases your risks for these diseases.
The last thing you want to do is give yourself a double dose of risk for these preventable and serious conditions. Aging gracefully and living with vitality in your golden years means maintaining a healthy weight to reduce the risks of many preventable diseases and maintaining a high quality of life.
Is portion control important in aging?
Your body needs less food as you age because metabolism begins to naturaly slow as you get older. Most of us miss the memo, which is why we see a 5 to 10% weight gain each year after age 50.
What does nutrient dense mean?
According to the National Institute of Health for Senior Health, nutrient dense foods are foods that have the most nutrients with the least calories. Therefore, a food that is nutrient dense will provide you with a high amount of vitamins, minerals, lean proteins, complex carbohydrates and/or healthy fats with the least amount of calories. For example, broccoli is nutrient dense, as a serving of it is very high in nutrients, but very low in calories, conversely a chocolate chip cookie is high in calories, but has very little nutrients so is not considered to be nutrient dense.
It is important to focus on nutrient dense foods as you age because naturally declines, and every calorie counts, so each food you eat needs to be of value. Additionally, people begin to see a drop in appetite as they get older and this means that they are not getting as many nutrients as they should because they are eating less food.
Eating nutrient dense food means that you are focused on the quality of the food rather than the quantity of the calories. This way you can ensure that your body will have everything it needs to keep functioning properly throughout your senior years.
What are the best heart health foods?
If you’re looking at heart-healthy foods, you’re going to want to incorporate things that reduce inflammation, maintain healthy cholesterol and blood pressure. All of these foods can help you reduce your risk for heart disease and live a longer and healthier life.
WebMD Recommends The Following Heart Healthy Foods: