After age 50, we see the possibility of health concerns like weight management, chronic diseases, and inflammation. Though these concerns can be outright dangerous, maintaining a balanced diet can help stop symptoms in their tracks and protect you from future problems—the wrong diet can exacerbate problems.
1. Processed Meat
Processed meat isn’t good for anyone, but those in their golden years should wean themselves off it. Foods like bacon, sausage, and deli meat are loaded with sodium and saturated fats, two things advanced diets don’t need. Not to mention, they often have preservatives that could increase the risk of health concerns.
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2. Artificial Sweetener
Artificial sweetener is found in all kinds of beloved items, and though it’s often touted as a healthier alternative to sugar, there are still some risks. Sweeteners have been known to disrupt gut health, cause weight gain, and increase the odds of glucose intolerance.
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3. Energy Drinks
Often high in caffeine and sugar, energy drinks are best kept off the menu. They lead to increased blood pressure, can cause insomnia, and may even increase the risk of heart attack if consumed in excess.
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4. Granola Bars
Granola bars are usually marketed as healthy snacks, and though not all are created equal, plenty of brands have added sugars or unhealthy fats. Eat too many and you’re looking at an increased risk of blood sugar spikes or weight gain.
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5. Flavored Yogurt
There’s no shame in eating yogurt, but it really boils down to which kind you eat—flavored yogurt usually comes with far more sugar, which can contribute to weight gain and a greater risk of type 2 diabetes. The next time you’re in the grocery store, reach for Greek yogurt instead.
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6. Excessive Sodium
Excessive sodium can cause all kinds of health issues, least of all for those 50+. Foods like canned soup or salty snacks may lead to hypertension or a higher chance of stroke and heart disease. To top it off, too much sodium can dehydrate you.
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7. Alcohol
The odd glass of wine isn’t the end of the world, but you should still monitor consumption. Excessive drinking can cause an onslaught of problems from liver damage to certain cancers, not to mention heart issues. It also gets in the way of nutrient absorption, which is especially worrisome as we age.
8. Full-Fat Dairy
Whole milk, cheese, and butter are packed with saturated fats, which increase cholesterol. The good news is that you don’t need to swear off dairy all together—just reach for low-fat or plant-based options instead.
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9. Fast Food
As much as we love it, everyone knows how unhealthy fast food is. Experts recommend that anyone who can’t keep away should indulge no more than once a week, and any more than that only welcomes unhealthy fats, sodium, and calories. Overconsumption puts you on the fast track to weight gain, heart disease, and the absence of essential nutrients.
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10. Excessive Sugar
Speaking of foods we all love, it might be time to put down the dessert spoon because excessive sugar does far more damage as we age. Potential obesity, an increased risk of type 2 diabetes, and even inflammation all await older generations who indulge too much.
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Knowing which foods to eat more of is just as important as knowing which to avoid—so let’s dive in.
1. Leafy Greens
Dark, leafy greens are packed with all kinds of goodies. Spinach, kale, and Swiss chard have tons of vitamins and fiber, not to mention plenty of nutrients that keep bone health in check. Leafy greens are also a good way to improve digestion and reduce inflammation.
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2. Salmon
Not all fat is created equal, and fatty fish have the kind of healthy fats you want to consume. Salmon in particular comes with enough omega-3 fatty acids to reduce inflammation, lower blood pressure, and even lower the odds of heart disease.
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3. Berries
If you’re worried about what to eat for breakfast, berries are a good place to start. Classics like raspberries and blueberries are filled with antioxidants, vitamins, and fiber. They can also improve digestion and are a low-calorie option perfect for almost any diet.
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4. Nuts
Look no further than nuts and seeds for better heart health, reduced inflammation, and plenty of protein. Grab a handful of almonds or walnuts with breakfast, or toss flaxseeds into your smoothie for a healthy start to the day.
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5. Certain Herbs
Need to keep sodium consumption down? Season food with herbs like parsley or rosemary instead! Certain herbs and spices are far healthier for you, provide more flavor, and add a colorful twist to dishes.
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6. Beans and Legumes
Beans and lentils are not only good for you, but they’re packed with enough protein to keep you satisfied for longer. They also boast all kinds of essential nutrients, support digestive health, and can regulate blood sugar levels.
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7. Olive Oil
As we get older, it’s worth keeping an eye on which cooking oils we use—healthier alternatives like extra virgin olive oil is a great source of antioxidants. It’s also known to help with reduced inflammation and heart health promotion.
8. Avocados
Good fats are also found in our friend, the avocado. Rich in vitamins and healthy monosaturated fats, this food can regulate cholesterol levels and improve nutrient absorption. When part of a balanced diet, avocados can also promote heart health.
9. Cottage Cheese
Cottage cheese is a low-calorie option loaded with protein, making it a perfect standalone food or even a snack alongside other healthy goodies. It’s also rich in vitamins and calcium, so it’s worth working into your diet.
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10. Water
Hydration is important at any age, but it’s especially crucial as we get older. Drinking plenty of water can ward off early signs of aging has the potential to fight off health issues down the line. You can also stay hydrated through certain foods.
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