As we get older, we become more selective about the foods that we eat. As a result, our metabolism starts to decline and we will eventually become less productive. If you are looking for suitable foods to eat after 50 to maintain better overall body well-being, here is a list of whole foods that you can explore to put together a healthy and well-balanced diet for daily consumption.
Research has shown that eating a daily serving of lentils or beans can help to reduce cholesterol levels by 5 percent. Another study involving persons with type 2 diabetes found that incorporating beans or lentils as part of a healthy diet helped to lower hemoglobin A1c which is a marker of blood sugar control.
For men over the age of 45 and women over the age of 55, the risk of contracting heart disease increases dramatically. Incorporate foods that lower cholesterol levels like oats into your daily diet to reduce total and LDL cholesterol levels by up to 5 to 10 percent. Oats are high in beta-glucan which is a type of soluble fiber. People who consume oats and other whole grains regularly are also at a lower risk of dying an early death.
Apples are not an exotic fruit but they sure are packed with plenty of nutrients like heart-healthy fiber. They can help to reduce total and LDL cholesterol levels and reduce the risk for type 2 diabetes. Apples are also easy to find and are much cheaper than exotic fruits that are more difficult to find.
Snacking on nuts instead of crackers, chips, and cookies is a much easier way to upgrade your diet. Research has found that eating an ounce of mixed nuts every day can reduce the risk of stroke, heart attack, and other heart diseases by at least 28 percent. Even peanuts offer plenty of nutrients that are great for cardiovascular health.
Piling on kale, spinach, collards, and other leafy greens during each meal can help to maintain a sharp mind as we grow older. People who eat one to two servings of leafy greens each day can have the same cognitive ability as people who are 10 years younger who rarely consume greens.
Berries are another source of nutrients that can give you a mental boost. Blueberries, strawberries, and other berries are high in phytochemicals that can slow memory decline related to aging. They improve blood flow to the brain to reduce overall harmful inflammation.
Eating adequate protein daily can prevent muscle loss in older adults which slows down the gradual decline in lean body mass. Yogurt can provide a generous dose of high-quality protein which can be consumed during breakfast or eaten as a snack. Yogurt from cow’s milk and fortified non-dairy alternatives are also rich in calcium which is a nutrient that older adults require in larger quantities to maintain good bone health. Yogurt also contains beneficial bacteria that can help to nourish the gut for good intestinal health.