Living a healthy lifestyle and eating healthy can help prevent long-term chronic illnesses. Women have a higher risk of osteoporosis and therefore should make sure they have a diet rich in calcium, magnesium and vitamin D. According to the American Heart Association, heart disease is the No. 1 killer of women, so a heart-healthy diet rich in complex carbohydrates, fruits and vegetables is important.
Calcium, Magnesium and Vitamin D Rich Food
According to HelpGuide.org, calcium is important to maintain bone health, while magnesium and vitamin D help the body absorb calcium. Calcium can be found in low- or nonfat dairy products such as milk, yogurt and cheese. It can also be found in green leafy vegetables, tofu and green beans. Magnesium can also be found in leafy green vegetables, summer squash, broccoli, cucumber, green beans and celery. Vitamin D can be found in fortified milk, salmon and shrimp.
Whole Grains
Whole grains are foods that contain the whole grain, including the bran, germ and endosperm. According to the American Heart Association, whole grains are a source of fiber, can help reduce cholesterol and prevent heart disease. Whole grains are filling and nutritious and offer many choices. Some ideas are whole-grain pasta, whole-grain breads and cereals. Whole-grain brown rice, barley and quinoa are other options that make healthy side dishes.
Fruits and Vegetables
A heart-healthy diet includes plenty of fruits and vegetables. According to the American Heart Association, a healthy adult who needs 2,000 calories a day should have 4-1/2 cups of fruits and vegetables daily. A diet high in fruits and vegetables can help to keep blood pressure down and also help maintain healthy weight. Select a variety of fruits and vegetables for a balanced intake of nutrients. Make sure that every meal includes a fruit and vegetable as a side, a dessert or an addition to your main course. Instead of high-calorie, high-fat snacks, opt for a fresh fruit or crunchy vegetable.
Food to Avoid
It is important for women to avoid foods that are high in saturated fat and high-calorie foods that are low in nutrition to prevent high cholesterol or obesity, which can lead to diabetes. Stay away from food that is cooked in oil as much as possible and food that has a high amount of saturated fat. Make sure the food you select is high in nutrition and low in added sugar by reading food labels before buying food.
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