By 2050, the nation’s elderly population will more than double to 88 million, according to the US Census Bureau, and the frailest population, age 85 and older, will more than quadruple to 19 million. Currently, Florida ranks first in the United States in the percentage of the population of temporary and full-time residents over the age of 65.
As the population continues to age and many of us move toward retirement, eating a healthier diet can go a long way toward helping us live longer, healthier lives.
Some of these foods (along with some complementary evidence-based advice) can help us in that effort. Thanks to WebMD for much of the content, it focuses on potential supportive factors for a longer, healthier life.
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Antioxidants and aging
Free radicals are molecules that can damage healthy cells. They can increase the chance of contracting certain diseases, such as cancer, and accelerate aging. Antioxidant-rich foods can help fight those molecules. Colorful vegetables and fruits are packed with them, so try to eat five to nine servings of them each day.
berries
These are a great source of antioxidants and can help prevent cancer and some brain diseases. Frozen berries have them too. Check out the grocery store freezer box and enjoy them all year long.
Olive oil
This tasty “good” fat can help improve your memory and help fight inflammation. One study also showed that olive oil helps lower “bad” cholesterol (LDL) levels without affecting “good” cholesterol (HDL).
Fish
It’s been called “brain food” because its fatty acids, DHA and EPA, can help your brain and nervous system work like they should. Eating fish once or twice a week can also lower your chances of developing dementia. Omega-3 fats found in fatty fish, such as salmon or trout, can lower “bad” cholesterol and triglycerides. It can also help relieve inflammation that leads to atherosclerosis, when fatty deposits clog the arteries.
Beans
Add these nutritional powerhouses to your diet three to four times a week. Fiber can help with digestion and help reduce the chances of obesity, heart disease, and diabetes. And because they make you feel full longer, a high-fiber diet can also help you lose weight. Top a salad with chick peas or use beans instead of meat in soups.
Vegetables
Vegetables have fiber, antioxidants, and many vitamins and minerals that can help protect you from chronic disease. Dark green leafy vegetables have vitamin K for strong bones. Sweet potatoes and carrots have vitamin A, which helps keep your eyes and skin healthy and protects against infection. In one study, men who ate 10 or more servings of tomatoes a week reduced their chances of prostate cancer by 35%.
Walnuts
Walnuts are packed with cholesterol-free plant protein and other nutrients. Almonds are rich in vitamin E, which can help reduce the risk of stroke in women, and pecans have antioxidants. The unsaturated fats in nuts can help lower LDL cholesterol and raise HDL cholesterol. But nuts are not fat free. An ounce of almonds, about 24 nuts, has 160 calories. So enjoy them in moderation.
Dairy products
Vitamin D-fortified beverages, such as milk, help your body absorb and use calcium. That’s especially important if you’re likely to have osteoporosis or thinning bones. Vitamin D can also help reduce the chances of colon, breast, and prostate cancer. Eat yogurt with live cultures to help with digestion.
whole grains
Adding these to your diet can lower your chances of certain cancers, type 2 diabetes, and heart disease. Fiber can also help prevent digestive problems like constipation and diverticular disease. Choose whole-grain breads and pastas and brown or wild rice instead of white. Add barley to soups or add plain oatmeal to meatloaf.
eat like the greeks
People living near the Mediterranean regularly include olive oil, fish, vegetables, and whole grains in their meals, along with an occasional glass of red wine. Instead of salt, they use spices and herbs to flavor their meals. This “Mediterranean diet” may be good for heart health and may reduce the chances of mild memory problems and some types of cancer.
Maintain a healthy weight
Some people find it difficult to maintain weight as they age, especially after illness or injury. A couple of ideas are smaller meals with healthy snacks in between and switching to whole milk instead of skim. Don’t fill up on foods that are high in sugar or fat, or you won’t get the nutrients you need.
Lose weight for better health
Losing the extra pounds can put less pressure on your joints and less strain on your heart, and can lower your chances of diabetes. However, it can be more difficult as you get older, because you are generally less active and lose muscle. Go with protein like lean meats, tuna, or beans, and eat more vegetables, whole grains, and fruits.
Please note that the information provided is intended as a guide and not a specific prescription of what to do. Consult a qualified healthcare professional and strongly consider the advice of a Registered Dietitian/Nutritionist (RDN) as they are the most knowledgeable and qualified healthcare professionals in the area of healthier diets.
Additional Information
Some additional resources to gain a deeper understanding of potentially beneficial foods can be accessed below:
• Read the WebMD article “Foods for a Strong Heart, Brain, and Bones” at: webmd.com/healthy-aging.
• Check out the article Eating Right titled “9 Foods Associated with Longer Life, According to Research” at eatingwell.com.
Mark A. Mahoney, Ph.D., has been a registered dietitian/nutritionist for more than 35 years and completed graduate studies in nutrition and public health at Columbia University. He can be reached at [email protected].
