15 Dec 5 foods you should be eating more of as you age
While good nutrition is important throughout your whole life, it becomes increasingly more vital as you age. Pay more attention to what you are putting into your body – cut down on things like soda and baked goods, which contain large amounts of extra sugar. In addition to getting rid of bad foods, make sure to introduce a plethora of healthy ones to your diet as well. Check out these five foods you should eat more of as you age.
1. Olive oil
If you've been cooking with other oils, it's time to make the switch. Not only is this a delicious way to add rich flavor to salads, meat and roasted vegetables, it's packed with healthy benefits as well. According to Eating Well magazine, olive oil contains lots of monounsaturated fats, which can help reduce your risk of developing heart disease. It also contains antioxidants known as polyphenols, which are believed to help your body fight off age-related health issues.
Put down the sugary cereal and start your day with a hearty bowl of warm oatmeal instead. According to The San Francisco Chronicle, oatmeal is made from whole grains that can help lower your risk for high blood pressure and diabetes. It can also help lower your bad cholesterol, or "LDL," levels. Try adding fresh fruit or spices like cinnamon to your daily bowl for a little extra flavor.
When your energy dips a few hours after lunch, resist the urge to reach for a soda or candy bar to bring you back to life. Nuts, a natural, protein-packed snack, are a far better option. Similar to olive oil, nuts provide you with plenty of healthy fats, in addition to vitamins and antioxidants, noted Eating Well. Make sure to avoid nuts prepared with too much sugar or salt – go for raw or plain roasted instead.
"Leafy green vegetables are packed with vitamins and minerals your body needs as you age. "
4. Leafy greens
Leafy green vegetables, like romaine lettuce, kale, watercress, spinach and arugula, are packed with vitamins and minerals your body needs as you age. According to Joy Baeur, they're a useful tool when you're looking to lose weight, since they keep you feeling fuller longer with minimal calories. They're packed with fiber as well, which is good for managing cholesterol and blood pressure. Just make sure you're preparing them in a healthy fashion – creamy dressings or excess butter can negate all the healthy elements.
To reduce your risk of developing heart disease, it's time to bring seafood into your diet. According to Eating Well, this omega-3 fatty acid-packed protein is one of the most important additions you can make to your diet as you age. If you eat red meat for dinner most nights, try moving toward salmon instead. Even better, prepare it with olive oil and serve on a bed of leafy greens!
In addition to getting your heart-healthy omega-3 fatty acids from fish, you can consume them efficiently with the help of a daily supplement. Omax3 is the premium supplement available on today's market – developed by scientists associated with Yale University, it contains 91 percent concentrated omega-3s. It's been shown to reduce LDL levels, making it the best choice for your cardiovascular health, especially as you age.
- As you get older, it's important to make adjustments to your diet.
- In addition to cutting out unhealthy options, make sure to eat more olive oil, oatmeal, nuts, leafy greens and fish to get health vitamins, minerals and antioxidants.
- Besides fish, you can consume health-boosting omega-3 fatty acids by taking the premium supplement Omax3.