Super Foods for Super Dudes over 50
Age is only a number but your health is all you got! Remember the best line of defense for Men especially over 50+ is to eat healthy and stay healthy.. In order to do that you must eat a well-balanced diet of whole grains, vegetables, lean meat, fruits, low-fat dairy products, and heart healthy fats. So this blog we’d like to dedicate to our Super Dudes over 50! Here is a list we compiled together with the healthiest super foods for older men!
1. You hear the saying all the time “An Apple a Day, keeps the Doctor Away” Apples contain soluble fiber, it has been shown to help lower cholesterol and slow the uptake of glucose, helps you maintain healthy blood sugar levels. Apples are a great source of potassium, antioxidants and vitamin c.
2. Asparagus is delicious grilled, steamed, or baked! It’s high in Lycopene, which has been found to help protect the prostate and help reduce the risk of prostate cancer. It also contains vitamin A, very important for the immune system and eye health, don’t let me forget the fiver to help reduce cholesterol assisting in heart health. Asparagus also contains iron and protein!
3. Gotta love those blueberries.. Filled with soluble fiber, which helps lower cholesterol, and slows the uptake in glucose levels, which in turn helps you maintain healthy blood sugar levels. Vitamins C and K, antioxidants and the mineral manganese is also present in blueberries mmmmm
4. Broccoli just looks tough, and you’d be silly not to eat it. It’s loaded with fiber, antioxidants and vitamins such as A, C, B9 (Folate) and K. Helping out the red blood cells, immune system, bones, and tissues!
5. Butternut Squash has beta-carotene, which is important for eye health. The heart also benefits from the vitamin C this squash and its high fiber content, which helps lower cholesterol and maintain good blood sugar levels.
6. Dark Chocolate is high in antioxidants, including flavonoids and polyphenols, it may help prevent heart attacks by protecting arteries from becoming clogged. I’ve read some studies that indicate consuming small amounts of dark (70% cocoa or more) chocolate on a regular basis can lower blood pressure.
7. “The National Institutes of Health-AARP Diet and Health Study found that people who drank coffee (regular or decaf) were less likely to die from heart and respiratory diseases, stroke, injuries and accidents, diabetes and infections. Coffee may also help protect women from breast cancer. Other research found that those who drank three to five cups of coffee a day in their 40s and 50s had a 65 percent lower rate of developing Alzheimer’s than those who drank two cups a day.”
8. Fava Beans are low in fat, no-cholesterol, and have plenty of fiber and B vitamins, including folate, thiamin and reboflavin. It contains minerals such as maganese, iron and potassium.
9. Greek yogurt is one of my many favorites, it contains fewer carbohydrates, less sugar and salt, and more protein and digestive probiotics than american style yogurt. One serving of lowfat greek yogurt has twice the protein and half the sugar than american yogurt.
10. Green Leafy Kale packs a lot of nutritional benefits, and it contains important omega-3 fatty acids, vitamin k, high in fiber, and is rich in calcium for bone health. It also contains lutein, which is very important for eye health. Eat it cooked, raw, or juiced!
11. Oatmeal‘s top benefit comes from its high soluble-fiber content, which helps lower cholesterol. Oatmeal is low-fat, high in protein and loaded with iron and other minerals. One cup of cooked oatmeal is only 166 calories. Instead of adding sugar replace it with cinnamon!
12. Olive oil is high in monosaturated fat, which has been found to lower blood cholesterol levels, decreasing the risk of heart disease. Research shows that this type of fat may help keep insulin levels lower and improve the control of blood sugar. This healthy fat contains vitamin k, and vitamin e.
13. Pears make a great snack, and carry lots of nutritional benefits. Pears are contain soluble fiber, which may help maintain healthy blood sugar levels, lowering diabetes risk. Snack before a big meal and it may help you eat less, as well as reduce the risk of colon cancer. Pears also contain vitamin c, folic acic, antioxidants, and potassium!
14. Quinoa is a complete protein and filled with antioxidants, vitamins and minerals, such as B2, magnesium, copper, iron and phosphorous. Quinoa is full of fiber, and gluten free.
15. Salmon is called the “Super Fish” because its many benefits have been known to help reduce the risk of heart attacks and irregular heart beats. Can also help lower blood pressure, and build brain cell membranes. High in Omega-3 fatty acids! Be sure to go with the wild caught over the farm raised which contains toxic chemicals known as PCBs.
Healthy eating can keep your body and mind sharp and extend quality of life. Older men need a variety of these foods & veggies:
Calcium and Vitamin D
Older adults need more vitamin D and calcium to help maintain strong and healthy bones. Calcium-rich foods include low-fat and fat-free dairy like milk and yogurt, fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. Older adults need three servings of calcium and vitamin D every day. If you take a calcium supplement or multivitamin, be sure to choose one that contains vitamin D.
Fiber helps keep bowel functions normal and is good for your heart. If you need to lose weight, fiber keeps you full longer so you do not feel hungry as often. Men older than 50 need 30 grams of fiber a day; good sources are whole grains, fruits and vegetables. For products with a label, choose those with at least 3 grams of dietary fiber per serving.
Increasing potassium intake along with decreasing sodium (salt) may lower your risk of high blood pressure. Good sources of potassium include fruits, vegetables and low-fat or fat-free milk and yogurt. Choose low-sodium foods and replace salt with other herbs and spices to reduce your sodium intake.
For weight control and overall health, limit fat calories to 20 percent to 35 percent of your diet. Most of the fats you consume should come from heart-healthy unsaturated fats. Try extra-virgin olive oil, canola oil, walnuts, almonds and avocadoes. Healthy older men without heart disease should limit your saturated fat, which comes from meat, full-fat dairy and fried foods, to 10 percent of your total fat calories. Men with high cholesterol need to cut more saturated fat from your diet; limit it to 7 percent of total fat calories.
Hands of Compassion Home Care, Inc would like to invite you to share with us your favorite healthy dishes for the whole month of September!!! Got a healthy dish you really love? Send it to us Via our FANPAGE and we will showcase you during the month of September!! Here at HOC we enjoying helping others live a healthy prosperous life!! Please join us and share with us the healthy recipes you enjoy!!! We thank you for always connecting with us and we appreciate you!!!
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