As you age, your risk for high blood pressure, heart disease, type 2 diabetes, weight gain and osteoporosis increase. Eating a healthy diet can help you reduce your risk for these and other conditions as you age. Some healthy diets to follow as you approach and pass age 50 include the DASH diet, a Mediterranean-style diet or the "MyPyramid" for older adults. Consult your doctor before beginning any new diet.
DASH Diet
The DASH --- or Dietary Approaches to Stop Hypertension --- diet is endorsed by the National Heart, Lung and Blood Institute. This plan has been shown to reduce high blood pressure, lower cholesterol and help control your weight. The DASH diet focuses on fruits, vegetables and low-fat dairy products. It is low in saturated fat and also encourages whole-grain foods, fish, poultry and nuts. The DASH diet urges its followers to participate in at least 30 minutes of moderate exercise each day. Following the DASH diet can help you prevent many unhealthy conditions associated with aging.
Mediterranean Diet
Another pattern of eating that can promote good health as you age is the Mediterranean style of eating. This diet gets its name from the common eating patterns found in the region around the Mediterranean Sea. It focuses heavily on fruits, vegetables, regular use of olive oil and moderate amounts of fish and dairy products. The Harvard School of Public Health reports that following a Mediterranean-style diet is healthy and promotes longevity. As with the DASH diet, a Mediterranean-style diet also encourages regular exercise.
MyPyramid for Older Adults
Scientists and researchers at Tufts University have developed a food-guide pyramid specifically for older adults. It is designed to correspond with the United States Department of Agriculture's "MyPyramid" program. This food-guide pyramid focuses on whole-grain foods, such as brown rice and whole-wheat bread, brightly colored vegetables and fruits, lean meats, fish, eggs, and drinking plenty of fluids. It also emphasizes regular physical activity and staying within your calorie limits. Following this eating plan can help you stay healthy and reduce your risk for chronic diseases associated with aging.
References
- National Heart, Lung and Blood Institute: Your Guide to Lowering Your Blood Pressure with DASH
- Harvard School of Public Health: Press Releases: Close Adherence to a Traditional Mediterranean Diet Promotes Longevity
- Mayo Clinic: Mediterranean diet: Choose this heart-healthy diet option
- Tufts University: School of Nutrition Science: Modified MyPyramid for Older Adults
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