When we age, you can’t help but notice the changes that happen in our bodies. When our metabolism starts to slow down, weight gain is what we usually face.
For those who are 50 years old and over, you need to be more selective when it comes to the food that you eat.
This is the time to avoid food that offers no nutrition like desserts, snacks, and sugary drinks. Having a healthy diet is essential to enjoying life beyond 50.
Those who reach the age of 50 are likely to have some health conditions like diabetes, high blood pressure, poor eyesight, and high cholesterol.
Living a healthy lifestyle starts with choosing the right food, exercise and removing stress in our lives. Physical activity can increase our metabolism and helps strengthen our muscles and bones.
Stress not managed the right way has been proven to cause major health problems. The constant rush of hormones due to stress can cause aging and make your body prone to sickness. Physical signs of stress include fatigue, headache, upset stomach, lack of sleep.
Our bodies need a balance of vitamins and minerals to boost our metabolism. We share with you a list of food you need to eat when you’re 50 or older.
Research shows that including a daily serving of lentils or beans which is about 3/4 cup can help lower your bad cholesterol by 5%. Another study done on patients with type 2 diabetes shows lower hemoglobin which helps control blood sugar.
Beans and legumes are easy to add to your diet; they are way cheaper than the exotic berry superfoods that we love to consume.
You can choose between all varieties of beans, peas, and lentils. These nutritional powerhouses contain a high amount of fiber. A cup gives 14 to 20 grams of fiber which is more than what the average American eats daily.
Just adding a serving to your diet can help achieve the recommended daily amount of 25 to 38 grams for our bodies to function at its best.
Fiber helps lower cholesterol by sweeping them out of our system. Beans contain protein which helps control our blood sugar levels and gives a constant supply of energy.
It’s time to shift to beans compared to what we commonly take like corn, pasta, rice, and potatoes.
Oats are famous for being rich in soluble fiber and consuming at least 3 grams a day may reduce harmful cholesterol levels by 5% to 10%. Shift to plain oats than boxed cereals which are full of unhealthy sugars.
Oats are also an excellent food base to add fruits, seeds, and nuts to your diet.
There is truth to the saying of taking an apple a day can keep the doctor away. A large apple can give you 5 grams of fiber which can lower your LDL cholesterol levels.
A study showed that those who eat apples every day lower their risk of type 2 diabetes. Apples are cheaper and are available almost anywhere.
If you want to give your diet a significant upgrade, start snacking on nuts instead of crackers, chips, and cookies. Research shows that eating an ounce of mixed nuts to your diet daily can reduce your risk of heart disease by 28%.
Peanuts are included in this list, they are as healthy and cost lower than almonds and other expensive nuts.
Start adding leafy greens like kale, spinach, swiss chard, and watercress. Those who eat at least two servings of leafy greens a day showed that they have the same thinking ability as someone 11 years younger who did not eat greens.
The best way to take them is fresh and included in your salads. Add some olive oil and chopped garlic to a bag of fresh spinach for a simple yet tasty salad.