It can be easy to overindulge at any age, and this can quickly lead to an unhealthy weight. For older adults, losing as little as 5 percent of body weight can do a lot to improve blood pressure and lipid level and improve your blood pressure. The key to portion control is eating enough, but not too much. So stop when you feel full, no matter how good the meal is!
- Oil Up
Many of us tend to steer clear of oils and fats, but monosaturated fats found in olive oil have a lot of health benefits to offer. Olive oil’s high concentrations of micronutrients offer anti-inflammatory and antioxidant benefits that help reduce the risk of heart disease and stroke. Oily fish, such as sardines, mackerel, trout, and salmon also help to reduce these risks with their high levels of omega-3 fatty acids.
- Enjoy Happy Hour
Just because you’re getting older, doesn’t mean you shouldn’t hit up happy hour. A 25-year study conducted by Brigham and Women’s Hospital discovered drinking one alcoholic beverage a day cuts adults’ risk of heart failure by as much as 20 percent. The health benefits of a single beer or glass of wine each evening are undeniable, but so are the risks of excessive drinking. So don’t forget to drink responsibly and in moderation.
- Indulge Your Chocolate Habit
Jeanne Louise Calment, who lived to the oldest confirmed age of any human being, credited her 122 years of healthy living to her chocolate habit, but you don’t have to take her word for it. Harvard researchers found that those who ate 3 bars of dark chocolate a month experienced a 36 percent lower risk of death of any cause. So stock up on heart-healthy dark chocolate, preferably 70 percent or higher of cocoa, and enjoy!
- Make Time for Tea
Specifically, green tea. The delightful taste isn’t the only reason it’s the second most popular beverage in the world. Green tea is a superstar diet staple, helping to regulate blood pressure, improve heart health, and recharge the immune system. Those who drink several cups a day experience 26 percent lower risk of death. So, when it comes time for tea, make sure it is green tea.
- Try Some Cherry Juice
Eating berries has a lot of weight-loss benefits, but drinking cherry juice can also help with something many older adults struggle with every day: getting a good night’s sleep. Older adults need just as much as their younger counterparts, but they often experience medical and personal issues that make it harder to get those 7 to 9 hours. Fortunately, drinking two glasses of cherry juice a day can help you sleep longer and deeper.
- Don’t Eat Alone
It’s not only what and how much you eat that is important for a long, healthy life. How you eat is also really important. Prolonged feelings of loneliness and isolation can be as unhealthy as smoking 15 cigarettes daily. So even on your worst days, don’t shut yourself away. Socializing at mealtimes may increase longevity by as many years as lowering your blood pressure or cholesterol. Senior Care Centers offer a thriving social community, so you’ll never have to eat alone!
If you have any other questions about how your diet is affecting your health as you age, Senior Care Centers have qualified medical care experts to answer all of your questions.