“As we get older, it’s not just our wardrobe and taste in music that change. After age 30, our metabolism begins to gradually decline, which means we have to be even more selective about the foods we eat.
There’s less room for empty calories from sugary drinks, desserts, and snacks, and greater demand for foods with a high nutrient-to-calorie ratio. many people develop a greater appreciation for healthy eating as they age, and they’re on the hunt for multitasking foods that can help lower blood pressure and protect against type 2 diabetes.” – Johannah Sakimura, RD
“Plain oats are cheaper than boxed cereals and a perfect conduit for other healthy ingredients, like nuts, seeds, and fruit.”
This article details six fabulous, nutrient-rich, foods to include in your diet:
1. Beans
Eating a daily serving of beans or lentils can lower your LDL (bad) cholesterol. They have also been shown to lower hemoglobin A1c, a marker of blood sugar control, which is good news on the diabetes front.
2. Oats
Cholesterol-lowering oats can help stave off heart disease for the over 45 group. Plain oats are cheaper than boxed cereals and a perfect conduit for other healthy ingredients, like nuts, seeds, and fruit.
3. Apples
“An apple a day…” goes the old adage. Apples have 5 grams of fiber, which is super heart-healthy. Additionally, they too lower LDL cholesterol and provide some protection against type 2 diabetes.
4. Nuts
Nuts are a fantastic source of nutrition and reduce heart disease and promote healthy weight loss.
5. Leafy Greens
Spinach, kale, collards, you know the drill by now on these gems. Dark, leafy greens are essential for a healthy brain.
6. Berries
Strawberries, blueberries, blackberries and the like are all rich in phytochemicals. Phytochemicals have been shown to help slow age-related memory decline by increasing blood flow to the brain and reducing harmful inflammation.
7. Yogurt
High-quality protein, such as that found in yogurt, is critical to preserving muscle and slowing the normal decline in lean body mass that comes with aging. Yogurt is a great protein-rich snack alternative.
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