Eating healthy foods is a tasty way to combat diabetes, weight gain, joint pain and other age-related ailments.
Turning 45 isn’t what it used to be. These days, you can be mid-90s and still be a hip icon like Jared Leto or Sophia Coppola, or have rock-hard abs like Justin Theroux or Mark Wahlberg. Each of these stars was born 45 years ago, but none of them seem the same age to us.
And there’s a good reason for this: when you take care of your body by eating well, you avoid age-related weight gain – the number one way to slow down the passage of time. What’s more, eating well now will prevent all the other telltale signs of aging, and doctor’s visits later.
To keep your health intact (and not only that), here are the healthy foods that are on the kitchen table of almost all these fit and healthy stars, and should also make an appearance on your daily menu. After that, you’ll be fit as a fiddle and ready to follow our advice on how to look after your wife and keep her happy.
Because they lower cholesterol..
“As women and men age, their cholesterol levels rise – it’s simply a natural part of the aging process. Partly due to hormonal changes and partly due to a decrease in lean body mass and a subsequent increase in fat mass. To keep your “bad” LDL cholesterol levels under control and avoid clogged arteries, avoid partially hydrogenated oils (also known as “trans fatty acids”) and reduce your overall sugar intake, as sugar has recently been linked to high cholesterol. Another smart move? Add more of the cholesterol-lowering foods listed below to your diet.
1. Wild salmon
Fatty fish such as wild salmon contain omega-3 fatty acids that help reduce inflammation, slow the formation of plaque in blood vessels and increase the ratio of good to bad cholesterol levels. They also lower blood pressure, reducing the chances of stroke and heart failure.
How much, you ask? Eating 36 to 300 grams of oily fish a week reduces the risk of death from heart disease by 36%! If you already suffer from heart disease, increase your intake to three 115g portions over the course of the week. In addition to fish, it is recommended that people with heart disease take 1,000 mg of omega-3 vitamins containing EPA and DHA three times a day. Don’t take them all at once, however. Take one in the morning, one at lunchtime and one in the evening.
2. Avocado
Thanks to their mono- and polyunsaturated fats, avocados can help lower cholesterol levels and reduce the risk of heart disease when eaten in place of saturated or trans fats. The average fruit (yes, avocado is a fruit) contains 227 calories – so don’t eat more than half in one sitting. Save the uneaten part by squeezing lemon juice over it, then wrap it tightly in plastic wrap. This will keep it fresh and green until you’re ready to eat the rest.
3. Green tea
Not only can green tea help you lose weight and recover more quickly after a workout, its powerful antioxidants can also lower levels of “bad” cholesterol while simultaneously raising levels of “good” cholesterol. The polyphenols contained in green tea may block the absorption of cholesterol in the intestine, helping the body to rid itself of cholesterol.
4. Chia seeds
Fish and nuts are most widely cited for their omega-3 content, with salmon being the unofficial poster child for the nutrient. However, there are many surprising sources that can help you meet your daily dose, which ranges from 600 to 1,100 milligrams. One of our favorites: chia seeds! Just two tablespoons of this substance serve up to 4,500 milligrams. It’s also one of the world’s best sources of dietary fiber, containing 11 grams in a 2-tablespoon serving, which is great news for your waistline. For every 10 gram increase in fiber consumed per day, belly fat was reduced by 3.7%.
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Oatmeal
Good news, oat lovers: your breakfast is one of the best foods you can eat. The soluble fibers in oats help reduce “bad” LDL cholesterol levels. Soluble fiber is thought to adhere to cholesterol, preventing it from being absorbed by the body. If your cholesterol levels are high, you may want to consider eating oats every day. Mix one cup of cooked rolled oats with 8 chopped walnut halves (another tasty cholesterol-lowering food), 1 tablespoon of chia seeds and 1 cup of blueberries for a heart-healthy meal.
Because they keep your mind sharp..
Carrying excess belly fat not only makes your pants tight and puts strain on your knees, it also weighs down your brain. In fact, research indicates that midlife obesity is a risk factor for dementia later in life. What’s the belly-brain connection? Just as fat in your abdomen causes plaque to clog the arteries supplying blood to your heart, it also clogs the arteries around your brain, contributing to the development of Alzheimer’s disease. To protect your brain and memory, fill up on these delicious meals that have been proven to shrink the waistline and strengthen your brain.
6 and 7. Blueberries & Strawberries
Sweet, juicy and the perfect addition to salads, oats and smoothies. Best of all, berries are an extraordinary brain food and powerful sources of fiber, a nutrient that promotes weight loss. A diet rich in blueberries and strawberries can help slow mental decline and maintain memory and concentration in your golden years. Strawberries are also rich in folate, a nutrient which, when consumed with B vitamins, prevents cognitive decline and dementia.
8. Olive oil
Olive oil is rich in cancer-fighting polyphenols and monounsaturated fatty acids that boost heart health, slow brain aging and correct age-related memory deficits. A diet rich in Mediterranean staples has also been shown to increase levels of adiponectin, a hormone responsible for breaking down fats in the body. (The more people have of it, the lower their BMI tends to be.) Take advantage of the opportunity to make olive oil your raw material for cooking fats and using it in dressings and sauces. But remember: consume no more than one tablespoon a day.
9. Eggplant
Full of free-radical-scavenging chlorogenic acid, eggplant is good for you. The bright purple vegetable also contains powerful antioxidants called anthocyanins, which provide neuroprotective benefits such as boosting short-term memory. And as an added bonus, anthocyanins can help prevent heart disease by reducing inflammation and decreasing arterial hardening.
10. Walnuts
Nuts represent a nutritional double threat: not only are they one of the best dietary sources of polyunsaturated fats, a type of fat that activates genes that reduce fat storage, but they also improve brain function. Adding nuts to your diet can only be good for your health. Top them with oats and salad, or throw some in the food processor and add the mixture to homemade pesto sauces.
Because they protect or control diabetes..
As we age, our risk of developing type 2 diabetes increases. There’s nothing you can do to prevent aging, but you can stay active, lose weight and add diabetes-fighting foods to your diet to reduce your risk of developing the disease. Already have diabetes? In addition to a list of protective foods, we’ve also put together some dietary suggestions that may improve your condition.
11. Guava
Studies suggest that people with high levels of vitamin C in their system may also have the lowest incidence of diabetes. But before you reach for that orange to stay healthy, consider this: guava provides 600% of the day’s vitamin C in one cup! A small, round orange, on the other hand, provides just 85%. Although tropical fruits contain 4 grams of protein per cup, combine guava with an additional source of protein, such as nuts or a low-fat cheese stick, to keep blood sugar levels even.
12. Beans
Beans are perhaps the most powerful anti-diabetes drug on the market. Diabetics who ate beans every day for three months saw improvements in blood sugar and body weight compared to those who consumed other sources of fiber in their food. But of all the beans in the grocery store, kidney beans provide the biggest dietary boost. Just half a cup of beans provides 14 grams, or more than 3 servings of oatmeal! And it’s not just ordinary fiber, but a special form called “resistant starch”. This type takes longer to digest than other fibers, making it a very “low glycemic index” carbohydrate that helps prevent blood sugar spikes.
13. Cherries
Cherries contain anthocyanins, an antioxidant that helps reduce blood sugar levels in diabetics. In fact, anthocyanins may reduce insulin production by up to 50%!
14. Eggs
The good news is that an American Journal of Clinical Nutrition study of 2,332 people found an inverse relationship between egg consumption and low blood sugar. Eggs have also been shown to prevent major fluctuations in glucose and insulin levels. But that’s not all: the popular breakfast protein is also a powerful source of choline, a compound that helps regulate the genes responsible for storing abdominal fat. In other words, eating them or adding them to your food can help you lose love handles and ward off disease. Eggs have other health benefits too.
15. Unprocessed wheat bran
Fiber: the most magical nutrient in the food kingdom. Not only is it super satiating, a must-have for those looking to lose weight, it’s also been shown to lower the risk of heart disease and help control blood sugar levels. While everything from vegetables and fruit to nuts and legumes contain this nutrient, wheat bran is one of the most potent sources, at 14 grams per half cup.
Made from the dense outer hull of wheat kernels, these slimming grains can be used to add a sweet, nutty flavor to homemade muffins, waffles, pancakes and breads. It also makes a great addition to hot and cold cereals. If you’re really trying to boost your dietary fiber, eat it on its own, porridge-style, with a little cinnamon and fresh berries.
16. Sardines
Sardines are a powerful source of omega-3s, a nutrient that can improve everything from your cholesterol profile and mood to your ability to ward off Alzheimer’s disease.
Because they prevent inflammation..
With each passing birthday, aches and pains become more common, usually as a result of inflammation or excess weight. When you’re heavy or gain weight, the extra kilos can stress joints and cause them to wear out more quickly. This is why overweight people also have an increased risk of developing arthritis. In addition, fat contains inflammatory chemicals called cytokines, which can promote inflammation and negatively affect various body systems, including our joints.
17. East Indian Saffron
Think of turmeric as Mother Nature’s natural ibuprofen. Curcumin, the active ingredient in the Indian spice, blocks the effects of pro-inflammatory enzymes and chemical pain messengers, alleviating the pain and swelling of arthritis. Turmeric has also been found to interfere with the growth and spread of cancer cells and to lower cholesterol levels. To add the yellow spice to your diet, sprinkle it over tofu, mix it with roasted vegetables or add it to your brown rice. The options are truly endless for adding a hint of flavor to your food.
18. Carrots
Thanks to their vitamin A and beta-carotene content, orange vegetables such as peppers and carrots are effective in fighting inflammation. These vegetables are also rich in beta-cryptoxanthin, a type of carotenoid pigment, which can prevent inflammation-related diseases such as arthritis.
19. Leafy greens
You already knew that nutrient-rich leafy greens like kale, bok choy and spinach should be part of your regular diet, but did you know they can help protect you from aches and pains? It’s true, and it’s all thanks to their high concentrations of sulforaphane, a compound that blocks enzymes linked to joint destruction and inflammation.
Because they’re good for your blood pressure..
You’ve stayed away from the salt shaker and ditched the sodium-laden processed foods on the market, but your blood pressure is still high. What gives? Our blood vessels have receptors that monitor our blood pressure and naturally make changes to help maintain a constant blood pressure. However, as we age, these receptors become less sensitive and people’s blood pressure may change due to less stringent regulation.
In addition, as we age, our arteries become thicker, stiffer and less flexible. Our arteries help pump blood from the heart, so if blood flow is less good and the heart has to work harder, blood pressure can rise. To bring your levels back to normal, continue to avoid excess salt and add these six pressure-reducing foods to your weekly range.
20 and 21. Beet and turnips
Beet and root vegetables are rich in nitrates, a natural chemical that increases stamina, lowers blood pressure and protects the heart by lightening arterial walls. Root vegetables also contain 12% of the day’s potassium, a mineral that regulates blood pressure and helps eliminate excess salt from food.
22. Sweet potato
Sweet potatoes contain potassium, a mineral that can reduce the effects of sodium on blood pressure. They’re also rich in carotenoids, powerful antioxidants that help stabilize blood sugar and reduce insulin resistance, which prevents the conversion of calories to fat. (Woohoo!) Roast them as a side dish with grilled meats or fish, or cut them up and bake them in healthy fries.
23. Dark chocolate
Good news: the same dark chocolate that makes your taste buds sing can also do wonders for your blood pressure. Cocoa-based foods are rich in flavonoids that can reduce blood pressure in people with hypertension and prehypertension. They can help the body form nitrites, the same chemical in beet and green beetroot, which widens blood vessels, eases blood circulation and blood pressure.
24. Whole-grain bread
Eating three servings of whole grains a day is linked to a reduction in systolic blood pressure. Quinoa, amaranth, farro, wheat berries and bulgur are among our favorites. We’re also big fans of whole-grain bread, because it’s so easy to add to any existing diet. Simply swap the white bread you make for breakfast and the slices you use to make sandwiches and you’ve reached the three-day mark.
25. Pork tenderloin
Pork tenderloin provides more than just protein- and fat-incinerating choline. An 85g serving also contains 10% of the potassium and 6% of the magnesium you need every day, two of the most powerful nutrients for reducing BP. Prepare a batch of fillets at the beginning of the week and keep them on hand for easy addition to your weekly meals.
*Any diet or major dietary change must be monitored by a doctor. Talk to him.
