According to Science, the choice of food can lead to a long and healthy life. But for many people, as they get old, find it difficult to eat right for many reasons. Maybe they do not have much appetite or have trouble cooking or eating. According to health experts, it is about the right food and having the right quantity. For successful aging, the whole organ should be taken care of rather than specific organs.
According to the biggest study on longevity, the Grant & Glueck studies of Havard, making it happy and healthy to old age requires several lifestyle habits, including eating the right foods, keeping a healthy weight, getting exercise, having an active social life. One needs to maintain all these habits at once to reap the longevity benefits. Many foods are good for certain parts of the body. For muscles, protein is needed, for bones calcium, and some heart-healthy diet.
A basic heart diet can help to control weight. That is important because most of the older adult is obsessed. This can lead to heart disease, diabetics, and some cancer. This type of diet includes Non-tropical vegetable oils, Nuts, Beans, Fish, Skinless poultry, Low-fat dairy products like yogurt and cheese, Whole grains, Fruits, and Vegetables. Fish are a good source of omega-3 fatty acids, which help prevent heart disease and keep pressure in control.
The fiber in whole grains and veggies reduces the chances of cardiovascular disease and helps indigestion. No single food can keep heart-healthy, but a completely healthy diet is needed. For example, if one has lots of fish and has more ice cream or candies, then eating fish will not be beneficial. Due to deficiency of Vitamin B12, a lack of memory in older people can be seen. Vitamin B12 can be found in some breakfast cereal, milk products, meat, fish. Due to chronic inflammation, Alzheimer’s disease happens. It can be caused by margarine, sugary beverages, red meat, french fries, white bread. Research is still going to find out the link between brain health and some food.
Antioxidants food in many fruits and vegetables help to reduce inflammation and helps to get rid of free radicals. Good brain health is not only about what one eats or what one does and just like the heart-brain also runs on blood flow. So if lots of saturated fat is eaten, arteries will not supply lots of blood into the brain. One should eat lots of green leafy veggies, blueberries, tomatoes, turmeric, and nuts. Omega-3 fatty acids found in fish help to fight inflammation.
When one grows old, muscles always break and getting built back up again. Protein is needed for this rebuilding process, and enough protein is not taken, then break down is more than the rebuilding process. Low fat or free fat yogurt, beans, seafood, fish, lean meats, milk, eggs, and cheese help rebuild the muscles.
Older adults need calcium to keep bones strong. Milk, low-fat cheeses, and yogurt are good sources of calcium. But one needs to be careful because too much calcium cause constipation. Getting enough Vitamin D is necessary to absorb calcium. The risk of Vitamin D in the older adult is high because there are not many foods available that is rich in this Vitamin. Vitamin D and calcium is found in fortified foods, like fish and dairy products.
Food that helps to stay longer –
Extra-virgin olive oil: Medeterrian diet is full of olive oil and considered the best diet for living longer. It contains potent antioxidants called polyphenols, which helps in brain health and prevent the progression of Alzheimer’s disease. Antioxidants help in reversing age-related cognitive decline.
Walnuts: It contains monounsaturated fats for heart health and helps to lower bad cholesterol, help prevent cognitive decline. One research suggests eating walnuts helps to a better memory because of the antioxidants it has.
Chia Seeds: Getting enough fiber is important, and it helps suppress appetite and keep blood sugar low. Chia Seeds are full of fiber, and two spoons of chia seeds constants 6 grams of fiber and helps to lower the risk of Type 2 diabetes, heart disease. In research, it is found that people who increased their dietary fiber intake significantly lowered their risk of death.
Bell Papers – Red and orange bell papers have powerful antioxidants. They are a good source of Vitamin A, B16, C. Phytochemicals and carotenoids are found in red bell papers, antioxidants with anti-inflammatory and potentially life-extending properties.
Tea – Green tea increases metabolism, squash hunger, shrink fat cells, reduces stress. It has anti-aging benefits and helps in weight loss. In research, it is found that drinking one cup of green tea daily can reduce the risk of cardiovascular disease mortality by 5% and with a 4 percent lower risk of all-cause mortality.
Apple: The healthy fiber in the skin of Apple helps to prevent type 2 diabetics. Eating a whole Apple can lower the risk of chronic diseases such as Alzheimer’s, asthma, cardiovascular disease, cancer, and cognitive decline of aging.
Beans: It contains a high amount of micronutrients, fiber, and protein and is low in fat, saturated fat, and sodium and free of cholesterol. Beans are associated with a reduced risk of chronic disease.
Leafy Greens: Spinach, Romaine, Mesclun, Argula, Kale are some of the healthiest food. According to research conducted, the top 15 nutrient-dense types of produce were all greens. These leafy greens should be included in the diet to keep the heart healthy and reduced inflammation. People who consume leafy greens daily decrease the risk of cancer by 8% and cardiovascular disease by 15.8%. In American adults leading cause of death is cardiovascular disease.
Almonds: It is rich in heart-healthy fat, protein, and fiber and helps to live longer. One of the research found that people who ate nuts had a lower risk of dying from respiratory disease, heart disease, and cancer.
Avocado: It contains monounsaturated fats, which control cholesterol and heart disease. These healthy fats help to eat less by keeping full for a long period. Disease fighting component is found in Avacado, which helps to prevent cancers. An aggressive type of cancer myeloid leukemia steam cells the molecules in the Avocado targets. This type of cancer kills 90% of older adults.
Oatmeal: It is rich in fiber and helps to control cholesterol. Oats contain beta-glucan, which reduces bad cholesterol, which in turn reduces the risk of cardiovascular disease.
Blueberries: They are rich in antioxidants which are needed when one ages. Antioxidants help to fight disease and reduced inflammation. Flavonoids are there in Blueberries which helps lead a long life. A reduced risk of mortality can be seen if Blueberries are consumed.
Tomatoes: It helps to fight inflammation and reduces bad cholesterol because it has lycopene. Eating lycopene-rich tomatoes is associated with a decreased risk of chronic diseases such as cardiovascular disease and cancer.
Coffee: It can help fight off disease-causing chronic inflammation, which causes heart disease, Alzheimer’s, cancer, and other life-threatening chronic illnesses.
Dark Chocolate – It is rich in antioxidants which help to fight disease and helps to live longer. According to research, consumption of dark chocolate reduces the risk of cardiovascular disease. The flavonoids found in cocoa protects cells from free radicals, lower blood pressure and blood cholesterol, and improves mood.