When it comes to a healthy diet, so much of what we’re told is what not to eat, especially as we get older. Stay away from processed foods, limit red meat consumption, and be vigilant about sodium—these are just a few common pieces of advice you’ll hear as you age. Of course, eliminating these detrimental things from your diet is paramount....READ ORIGINAL & FULL CONTENT FROM SOURCE |
but it’s just as important to replace them with nutritious foods that’ll fuel your body in an age-appropriate way. That’s why we consulted doctors and dietitians to find out the best foods to eat if you’re over 65.
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1. Salmon
The most recommended food on this list is wild-caught salmon, along with other fatty fish like mackerel, trout, and sardines. “Fatty fish is packed with omega-3s, which are like a superpower for your heart and brain,” shares registered dietitian Jennifer Pallian, BSc, RD. “These healthy fats help reduce inflammation, keep your blood vessels flexible, and may lower the risk of Alzheimer’s.” “Studies even show that eating more omega-3s can help slow age-related macular degeneration (AMD)—one of the leading causes of vision loss as we get older,” she says.
2. Leafy greens
A pile of leafy greens including spinach and chard on a black background. Experts also agree that leafy greens such as spinach, kale, and Swiss chard should be readily incorporated into your meal planning if you’re over 65. “They’re loaded with lutein, vitamin K, folate, and nitrates, which are great for your brain, heart, and eyes,” explains Pallian. “One study found that people who ate a serving of leafy greens every day had a slower rate of cognitive decline—equivalent to being 11 years younger.
3. High-fiber foods
High-fiber foods are often cited for their weight-loss benefits (they help keep you fuller longer), but they’re also important for healthy aging.
“Foods high in fiber like beans, nuts and seeds (like chia seeds, hemp seeds and flax seeds) are important to include in every meal to help maintain regularity as we age,” shares Chicago-based registered dietitian Maggie Michalczyk. “Eating enough fiber can prevent constipation and help to lower LDL (bad) cholesterol.”
“Men over the age of 50 should aim for 30 grams of fiber per day and women over the age of 50 should aim for 21 grams,” she advises.
4. Berries
Next on the list are berries, specifically blueberries, strawberries, and raspberries, which are rich in brain-protecting antioxidants.
“A long-term study of 16,000 people found that eating more berries could slow cognitive aging by up to 2.5 years,” Pallian points out. “The flavonoids in berries also improve blood flow to the brain and reduce inflammation, which can help prevent memory loss.”
She also shares that berries are high in vitamin C, which “supports muscle and joint health by boosting collagen production.”.
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