You need to maintain a healthy diet as you age to reduce your risk of heart disease, high blood pressure, stroke, some types of cancer and osteoporosis, reports MedlinePlus, a service of the National Institutes of Health. Your healthy diet should include nutrient-rich foods you can enjoy while staying within your calorie limits to avoid weight gain. Some examples of healthy eating plans you could follow as you age include the DASH diet, a Mediterranean-style diet and the "MyPyramid" plan for older adults.
DASH Diet
The DASH diet --- or Dietary Approaches to Stop Hypertension --- is one of the eating plans recommended by the National Institute on Aging. It includes eating fruits, vegetables and low-fat milk products. It also emphasizes whole-grain products, fish, poultry and nuts while limiting foods high in saturated fat and cholesterol. According to National Institutes of Health, the DASH diet has been shown to lower both blood pressure and cholesterol levels, which are two risk factors for heart disease.
Mediterranean Diet
Another eating plan that may help you prevent some diseases associated with aging is the Mediterranean-style diet, which gets its name from the common pattern of eating found in the Mediterranean region. The Mayo Clinic reports that this type of eating plan focuses heavily on fruits, vegetables, whole grains and foods that include healthy types of fat, including olive oil, canola oil and some fish. Following a Mediterranean-style diet is associated with lower "bad" cholesterol levels, and, the Harvard School of Public Health reports, closely following this type of diet also promotes longevity.
MyPyramid for Older Adults
Researchers at Tufts University have designed an eating guide for older adults based on the "MyPyramid" program from the United States Department of Agriculture. It focuses specifically on nutrient-dense foods that can help you get the right nutrients you need to reduce your risk for disease. It recommends choosing whole-grain foods, bright-colored vegetables, deep-colored fruits, lean meats, beans and low-fat or non-fat dairy products. It also encourages regular fluid intake and physical activity. Following this food-guide pyramid and staying within your calorie limits can help you stay healthy as you age.
References
- National Institutes of Health: Medline Plus: Nutrition for Seniors
- National Institute on Aging: Healthy Eating after 50
- National Institutes of Health: DASH Hypertension Diet Also Lowers Cholesterol, Finds New NHLBI-Funded Study
- Mayo Clinic: Mediterranean diet: Choose this heart-healthy diet option
- Harvard School of Public Health: Press Releases: Close Adherence to a Traditional Mediterranean Diet Promotes Longevity
Member Comments