It’s common to consider life adjustments you can make as you approach 60, whether to improve mobility, help the immune system, or feel healthier overall. While lifestyle changes may seem daunting, simple tweaks to your diet can improve your health.
Here are 15 foods that can help improve your health after 60:
Avocado
Avocados are delicious, but did you know they can help lower blood pressure and improve heart health?
Avocados are rich in potassium, which helps reduce blood pressure, and monounsaturated fats that support heart health.
There are two more reasons you can regularly enjoy this fruit guilt-free!
Sweet Potatoes
Sweet potatoes are good for you. They contain beta-carotene, which promotes eye health, and dietary fiber, which helps with digestion.
They can replace white potatoes in dishes like chips, mashed potatoes, and roast potatoes. And don’t forget sweet potato pie!
Leafy Greens
Adding more leafy green vegetables to your diet offers a range of benefits to your health. For example, spinach is high in calcium, which strengthens your bones, and its iron and antioxidants boost energy levels. At the same time, kale has anti-inflammatory properties and can help digestion!
Nuts
People often think the high-fat content in nuts means you should avoid them.
However, these healthy fats are great for heart health, and nuts contain protein that can make you feel more full. They also contain Vitamin E, which is believed to slow cognitive decline.
You can add nuts to your cereal and oatmeal to take advantage of their many benefits.
Greek Yogurt
Greek yogurt is a canvas with unlimited potential.
It is very high in protein, which helps you stay full and promotes strength and muscle mass. Combine Greek yogurt with other healthy ingredients like seeds and berries for a healthy lunch or breakfast, or use it as a cooking ingredient to create snacks like smoothies, pancakes, and dips.
Oatmeal
While starting the day with a fried breakfast is immensely satisfying, the high-fat content means it’s not recommended every day, particularly as you get older.
Why not make your weekday breakfast oatmeal? It provides sustained energy throughout the day and helps lower cholesterol levels.
You can still have the fried breakfast at weekends!
Seeds
Seeds are easy to add to cereal, oatmeal, and Greek yogurt. They can also be used to make healthy snacks like flapjacks or biscuits.
The benefits of adding seeds to your diet when you are over 60 include immune support, increased bone health, and muscle maintenance.
Flaxseeds offer anti-inflammatory benefits, while chia seeds promote heart health.
Salmon
Many elite athletes include salmon in their diets. It is an excellent source of protein and healthy fats.
It contains omega-3 fatty acids, which can help maintain brain health and are excellent for the heart. Increasing the amount of protein in your diet will help with muscle maintenance and weight loss.
Team salmon with leafy greens and sweet potatoes for a healthy dinner!
Green Tea
Replacing your usual hot drink with green tea adds a boost of antioxidants to your diet.
Green tea can help with cell repair and brain function while boosting metabolism, which can help with weight management over time.
While green tea does contain caffeine, it is significantly less than coffee, and you can buy decaffeinated green tea if you have issues with it.
Eggs
While you might want to ditch most of the fried breakfast ingredients, you can still have eggs as part of a healthy start to the day.
They’re rich in amino acids, which support muscle maintenance and boost metabolism. Eggs also contain vitamin D, which can help to strengthen your bones.
Dark Chocolate
Chocolate can still be part of a healthy diet!
Adding dark chocolate to your diet in moderation can boost your mood and replace other chocolate products to reward yourself.
Flavonoids in dark chocolate support heart health and improve circulation. Flavonoids also have anti-inflammatory properties and are considered anti-cancer foods.
Beans
Beans contain both fiber and protein, which is excellent for a healthy lifestyle.
They’re versatile and can be added to various dishes. Eating more beans can improve heart health and make you feel full, making you less likely to snack later on. They also contain folate, which some studies suggest can improve cognitive function.
Fruit
If you aren’t eating fruit, then you are missing out on many health benefits.
Fruits like oranges and apples contain vitamin C, which boosts your immune system and helps you avoid getting sick, while fruits like pomegranates and blueberries are full of antioxidants that reduce inflammation and improve brain health. Cranberries can help prevent urinary tract infections.
You can’t go wrong with eating more fruit!
Garlic
Garlic can be part of the base for many dishes, but you can also consume it in tablet form to avoid the smell!
Including more garlic in your diet can lower cholesterol and boost immune function. It also contains many different vitamins that are great for your overall health and can help with inflammation.
Matcha Powder
You may not have heard of matcha powder before, but don’t worry. It is incredibly versatile and has a vast number of health benefits.
It supports immune function, bone health, and energy while providing a rich source of antioxidants. You can add it to your diet by drinking it instead of coffee or tea, adding it to smoothies, or even using it as an ingredient in baking.
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