As your body ages the effects of years of either healthy habits or unhealthy habits begin to become more apparent through the development of health problems, weight problems and general body problems. Many of these developments come as a result of the types of foods you consume, especially for men. However, regardless of how you have lived your life in the past, even at age 40 and beyond you can change your diet in order to live a healthier lifestyle.
Saturated Fat and Cholesterol
One of the main health concerns for a 40-year-old man is cholesterol levels. Cholesterol comes in both good forms, called HDL cholesterol, and bad forms, called LDL cholesterol. Foods that are high in saturated fat are typically also high in cholesterol, with examples being fatty cuts of meat, full-fat dairy products and foods fried in animal fat. Reduce or eliminate foods high in saturated fat and cholesterol, and replace them with foods that help raise your good cholesterol numbers such as fish with omega-3 fatty acids or monounsaturated fats such as olive oil.
Fiber
Fiber should play another important role in your diet, especially after 40. Fiber comes in two main forms, soluble fiber and insoluble fiber. Soluble fiber is important for helping keep your glucose levels under control and for lowering your cholesterol, while insoluble fiber helps regulate and improve your digestive system. At age 40, men should aim to consume 38 g of fiber each day, reducing this number to 30 g after age 50. In order to meet these goals, replace refined grains such as white bread, pasta and rice with whole grains, and increase your weekly consumption of legumes such as black beans and garbanzo beans.
Fruits and Vegetables
Increasing the amount of fruits and vegetables of all different types and colors in your diet is important as you continue to age. Fruits and vegetables contain most of the natural vitamins and minerals your body needs to keep the many systems of your body healthy including things like vitamin C in oranges and strawberries, magnesium in bananas, iron in spinach and lycopene from tomatoes. The Centers for Disease Control and Prevention suggest that men 40 years and older strive for at least 2 cups of fruit and 3 cups of vegetables every day.
Other Considerations
There are several other aspects of your diet that you should also keep in mind in order to stay healthy as you age. For example, you should cut your sodium levels to less than 1,500 mg of sodium per day, according to the American Heart Association. Sugar should also be controlled by decreasing the consumption of cakes, candies and other high-sugar items and replacing them with natural sugar substitutes such as fruits. You should also consider increasing your calcium intake to help maintain bone strength as you age.
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