As we reach 40, our lifestyle and the foods we eat needs a change, because this is the age when we are at a higher risk of getting diseases such as diabetes, hypertension, and heart problems. So, we should be extra careful about our diet.
But if you are into a healthy lifestyle
and include some foods in your diet then the risk of cardiovascular diseases and diabetes will decrease. Here is the list of some foods that are proven to be good to fight against these concerns, so everyone over 40 must try to include these foods in their diet, reported Daily mail.
Oats – oats is one of the foods that is included in the list, it is rich in beta-glucans, a soluble fibre. This soluble fiber reduces the amount of bad cholesterol (low-density lipoprotein) in the body and increases the amount of good cholesterol. Avenanthramides is a kind of antioxidant which is unique in oats and this antioxidant protects the unwanted build-up of plaque on the artery walls (atherosclerosis). Three grams of oats daily can reduce cholesterol by 5 to 10 percent and the risk of cardiovascular diseases drops by 2 percent for every 1 percent decrease in cholesterol levels.
Cherries – Cherries are a rich source of antioxidant anthocyanin. It is also a good food to combat several diseases such as arthritis and gout. Eating about a dozen cherries or drinking its juice twice or thrice a week is good for health.
Almonds – The tasty almonds have a range of benefits, but the most important benefits of almonds are regulating the blood sugar levels and reducing cholesterol. Eating almonds on daily basis increases the HDL levels and decrease the LDL levels in the body.
Oily fish – Oily fish is rich in omega-3 fatty acid which is an essential fatty acid required by the body. It helps to reduce blood pressure, lowers the heart rate, and is also helpful in reducing irregular heartbeat (arrhythmia). Fish should be included at least three to four times a week for significant benefits.
Soy – Soy beans contain isoflavones which are linked to lowering the cholesterol levels in the body, increasing the density of bones and improves male fertility. But soy has an influence over hormonal levels, so it is better if the pre-menopausal women take the advice from an endocrinologist about the consumption of soy.
Tomatoes – It is a rich source of antioxidant lycopene, which protects against formation and spreading of cancer cells and also protects from atherosclerosis. Eating cooked tomatoes is beneficial over the raw ones, as the lycopene is easily absorbed by the body when it is cooked.
Whole milk – The full-fat milk helps in maintaining the muscle mass even after the age of fifty. It is also helpful in assisting blood-clotting.
Chicken – Chicken is an excellent source of protein, it is a good food for effective weight-management and muscle-building.