Eat More Complex Grains......CONTINUE READING THE ARTICLE FROM THE SOURCE>>>>>
Swap refined breads and pastas for complex carbohydrates and grains like brown rice, quinoa, amaranth, buckwheat, and oats. These hearty grains are great for your heart and provide sustainable energy.
Enjoy Fish
As you get older, you might be more susceptible to chronic diseases like heart disease, stroke, diabetes, Alzheimer’s and dementia and more. However, you can help lower inflammation in the body by getting omega-3 fatty acids, good fats that are found in fish.
Keep Sodium Low
High sodium intake can raise risk of heart disease and hypertension, so you’ll want to keep levels low in the day. Don’t use that salt shaker when cooking and go for fresh herbs instead, which add flavor without the bloating effect or risk.
Eat High-Protein Foods
Protein-rich foods can help you stay full, so it’s not a bad idea to be in the habit of eating a little more. Go for lean choices, like steak, fish, chicken breast, and turkey.
Get Cooking
By having control over your cooking technique and recipe ingredients, you can ensure the meals are healthy and nutrient-dense, and you can avoid any excessive sugars, salt and oils that often go into restaurant meals.
Eat High-Calcium Foods
By having control over your cooking technique and recipe ingredients, you can ensure the meals are healthy and nutrient-dense, and you can avoid any excessive sugars, salt and oils that often go into restaurant meals.
Ditch Sodas
Say goodbye to soda and sugary drinks and hello to water and unsweetened tea, both of which are hydrating without the sugar crash. If you need to start slow, swap one sugary drink for a water each day, working your way up to cutting sweet beverages out completely.
Eat the Rainbow
Look for bright colors to fill your plate, as that means you’re getting lots of produce, such as veggies and fruit, that are good for your body as you get older. Load your plate with greens, oranges, reds, purples, and yellows, especially, as these have antioxidants to fight aging. Think: berries, sweet potato, leafy greens, broccoli, bell peppers, melon, eggplant, beets, and squash.
Eat When You Are Hungry
While you don’t want to eat mindlessly every hour or take in large portions for each meal, you should pay attention to hunger cues and eat when you’re hungry. This not only nourishes your body but it can help keep your metabolism up.
Go for Whole Foods
Aim to eat whole foods, which are fresh or frozen, such as fruit and veggies, lean proteins, fish, and whole grains, to stay in optimal health. To keep convenience look for minimally processed whole foods such as canned beans and yogurt.
