Ease Your Way Into Healthy Eating
As we get older, what we need to eat changes. Our metabolism slows down, so we burn fewer calories. This means we need to eat nutrient-dense foods that give us the best nutrition without too many calories. The right eating plan helps maintain muscle and provides good nutrition without interfering with medications or medical conditions.
Here are some common low-carb diets for seniors and recent findings about the Mediterranean diet.
Low-Carb Diets for Seniors Not getting enough protein can make seniors more likely to get sick and develop osteoporosis. Low-carb diets, like Paleo, Atkins, and Keto, can help ensure you get enough protein. These diets are not just for weight loss; they can also improve cholesterol levels, lower blood pressure, reduce the risk of diabetes, stroke, and heart disease, and increase energy.
Low-carb diets focus on healthy fats, lean protein, and high-fiber foods rich in antioxidants and other essential nutrients. Avoid refined carbs and high-glycemic foods like potatoes, white bread, and short-grain rice because they can cause high blood sugar and insulin levels, insulin resistance, and diabetes.
If lean meats are too expensive, lentils, beans, and chickpeas are great sources of healthy, inexpensive proteins.
Low-Carb Research A study in Food Science and Human Wellness shows that elderly people who eat a diet rich in healthy fat and protein have a lower risk of developing cognitive impairment.
High-carb diets can negatively impact insulin and glucose metabolism, so it’s a good idea to limit sugary drinks, sweets, cakes, and other sugary products. Different studies show that saturated fat is a major cause of chronic conditions, so low-carb plans recommend foods with monounsaturated fats.
The Mediterranean Diet
The Mediterranean diet generally includes:
High intake of leafy greens, other vegetables, nuts, fruits, whole cereals, and olive oil
Moderate consumption of fish, dairy, meat, and red wine
Low intake of eggs and sweets
Scientists found that people who closely followed the Mediterranean diet over an 8 year period reduced their risk of death from coronary artery disease, cerebrovascular diseases, and other diseases not related to cancer or cardiovascular issues.
Researchers found that the most protective food habits in the Mediterranean diet are higher intakes of monounsaturated fats, like those in virgin olive oil, and moderate alcohol consumption during meals.
Heart-Healthy Diet Suggestions for Seniors To promote heart health and help prevent heart disease, start small and follow these guidelines:
Healthy Weight: Extra weight can increase the risk of heart disease, high blood pressure, Type 2 diabetes, and bone issues.
Lean Meats: Buy lean meat with the least visible fats but don’t avoid fat altogether. Try to eat two servings of fatty fish, like salmon or trout, a week to lower the risk of heart disease and increase omega-3 intake. Eggs also have healthy fats, high-quality protein, and many vitamins and minerals.
Colorful Plate: Eat five servings of fruits and vegetables each day. For a lower-cost option, try frozen or canned fruits and vegetables.
Dairy: Low-fat milk and cheese or soy, rice, or almond milk fortified with Vitamin D and calcium provide essential vitamins for heart health.
Fiber: Fruits, vegetables, beans, whole-grain breads, and nuts are high in fiber and help lower blood cholesterol levels.
Read Labels: Check for hidden salt in foods. Seniors usually need around 1500 mg of sodium per day.
Slow Changes: Managing everything you need to eat can feel overwhelming. Try sticking to these dietary guidelines as much as you can to start improving your heart health.