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4 Types of Foods to Avoid When You're 50 or Over | Food and Health

4 Types of Foods to Avoid When You're 50 or Over
4 Types of Foods to Avoid When You're 50 or Over 

Four Foods to Avoid If You're 50 or Older

Many people suddenly notice heart health when they are 50 years old.  This usually happens because there are family or relatives who have heart problems.

Have you read that heart failure is the leading cause of hospital admissions for adults over 65?

According to the American Heart Association, ages 50 to 60 often accumulate more bad fat in the body, especially around their midsection.  The accumulation of fat in the internal organs poses a risk factor for heart disease in people who are golden age.

Although scary, it's not too late for those of you who want to improve heart health. The way is very easy, starting from reducing consumption of unhealthy foods and drinks.

1. Fatty Meat and Fried Foods

"If you want to keep your heart healthy after age 50, it's time to take your saturated fat intake seriously," says Rebecca Schilling, registered dietitian for USA RX.

There's no denying that following a diet high in saturated fat and low in fruit, vegetables, and fiber can contribute to your risk of heart disease.  Rebecca says foods high in saturated fat create the perfect attack by clogging arteries, increasing bad cholesterol, and contributing to high blood pressure.

He recommends limiting the consumption of meat at meals, which is only 3 ounces (the size of the palm of your hand).  Meanwhile, cut fat from all cuts of meat and increase the amount of fruit, vegetables, and fiber you eat each day.

"For this advice to work, you need to treat red meat and fried foods as rare foods so that you enjoy them sparingly."

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2. Potato Chips and Soda

Eating potato chips and soda can give your heart health a row of bad news in a row.  This is because of the high content of sodium, saturated fat, and added sugar in it.

“Packaged snacks [and cakes] are not only high in sodium, but they also encourage overeating and increase the risk of gaining weight because they are very tasty,” says Melissa Mitri, registered dietitian for Wellness Verge.

He said sula also plays a key role in poor heart health.  Soda is very high in added sugar, which can be a risk factor for diabetes, obesity, and heart disease.

Melissa suggests that you can avoid that risk by choosing a healthier soda alternative, such as sparkling water or carbonated water.

3. Diet Drink

Switching from sugary drinks to diet sodas to cut calories and sugar may sound like a smart move.  However, this is counterproductive when it comes to heart health.

"Beverages with artificial sweeteners are associated with an increased risk of cardiometabolic disease," says Arika Hoscheit, a registered dietitian nutritionist at Paloma Health.

A study in Diabetes Care found that people who drank diet soda daily had a 36 percent greater risk of developing metabolic syndrome and a 67 percent greater risk of type 2 diabetes when compared to non-diet-soda drinkers.

Arika says that the artificial sweetness of low-calorie, no-calorie diet drinks makes it harder for your body to gauge calorie density.

"Increases appetite and disrupts your microbiome which can result in glucose intolerance, as well as increasing cravings for sugary and energy-dense foods or drinks," explains Arika.

To protect your heart, minimize your intake of artificially sweetened beverages. According to him, reducing your intake of diet soda can help reduce your appetite, improve weight management, and improve your overall health.

4. Donuts

Men and women over 50 who are concerned about their heart health need to avoid eating donuts. What is the reason?

“Donuts aren't just fried, which dumps a lot of unhealthy fat into your system.  Donuts are also loaded with carbohydrates and refined sugars, which can lead to weight gain and increase the risk of heart disease,” explains Susan Bowerman, RD, a board-certified specialist in obesity and weight management and senior director of worldwide nutrition education for Herbalife Nutrition.

He explained that refined carbohydrates and sugar also test the body's ability to process them so that as people age, many people become insulin resistant or have pre-diabetes which increases the risk of heart disease.

Importance of diet for healthy aging

First, it is vitally important to understand how diet plays a role in healthy aging.  According to the National Institute on Aging, a balanced, healthy diet for adults over 50 ensures that the proper nutrients, vitamins, and minerals are consumed to maximize functioning and self-repair mechanisms in the body.  As we age, so does the metabolism, which means that the once "healthy diet" that allowed you to maintain your weight is slowly increasing the amount of calories to maintain. There may be more, which will creep up on you as the years go by. These are just some of the issues a proper diet can address.  A good diet helps in:

  • Maintain bone density and muscle strength
  • Promote an active metabolism
  • Provide continuous energy
  • Help maintain memory and brain function
  • Boosts the immune system to maintain overall health
  • Contributes to good oral health, including maintaining tooth and gum health
  • May reduce the risk of developing many diseases, including various cancers
  • Helps maintain libido and sexual function
  • Reduces risk of cardiovascular, pulmonary, or cognitive decline and health problems in later life
  • Essential to maintain a healthy weight

Many of these benefits of a good diet are relevant throughout our lives, but as we get older, it becomes even more important.  Naturally, seniors are more likely to develop age-related health problems, are less likely to be as physically active as younger adults, and experience the various body and brain changes associated with aging.  The positive effects of a healthy diet can be overlooked when we are young, as many of these problems or symptoms are absent, and the furthest thing from our minds.  However, as we get older, they become more and more pressing concerns, and become present in our daily lives, so they cannot be ignored.  Countering those declines and preserving our active, healthy selves becomes a high priority for most seniors.  Therefore, a healthy diet should be a high priority even for adults over the age of 50.

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Most Frequently Asked Questions

What should I eat when I am over 50?

Most experts recommend variations on the classic Mediterranean diet as the best way to eat healthy at any age.  Lots of vegetables and lean protein, minimally processed carbs and sugars, and healthy fats like nuts, seeds and olive oil make it a balanced and healthy diet.

Can Foods Slow Down the Effects of Aging?

There are many so-called superfoods out there that are meant to reduce the effects of aging.  Many of them have not been supported by science, or their effects have yielded conclusively in studies.  Still, some evidence suggests that leafy greens, blueberries, peppers, avocados, almonds, sweet potatoes, papayas, and pomegranate seeds all contain specific enzymes or chemicals that ward off the effects of aging in addition to being loaded with vitamins and minerals.  

How can I stay healthy at 50 and beyond?

Diet is just one part of staying healthy as you age.  Regular exercise is an essential supplement to stay fit and active.  It should be combined with regular check-ups and doctor visits to monitor your health, vitamin supplements if your doctor has recommended it, and any prescribed medications to manage conditions or symptoms.  Staying socially and mentally engaged is also important, especially in reducing the risk of dementia or related problems.  Brain teasers, puzzles, hobbies and the like can help keep you mentally sharp.

Source: Bisnis, InvigormedicalDirect News 99