As we age increases health complications by normal wear organic, but diet can help reduce the natural impact

A diet for older people should be very different from what is consumed during the years of activity, so for seniors older than 50 years, the best option is to understand the need to make dietary changes to accompany the process of naturally aging, preventing force. One of the most important factors to consider when you walk the path of seniors and we want to promote healthy longevity, is to reduce caloric intake as related studies have found that low-calorie diets, representing a synonym for longevity and should range between 1800-2000 calories a day, depending on certain factors that practitioners take into account in setting the correct intake by individuals, gender, physical structure, condition, etc.

Foods to avoid or reduce a healthy diet for the elderly

Among reduce nutrients in a diet for the elderly is in first order intake of sodium (salt) should not exceed if you are not completely restricted for health reasons, the 1,500 mg per day, as this reduction will have a direct impact on reducing the risk to raise blood pressure ( hypertension ). Other nutrients or substances are limiting saturated fats and trans type, since both can raise blood cholesterol levels and cause health problems such as heart disease and cerebral level.

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Healthy Eating for Seniors

The Department of Health and Human Services U.S. Eat a diet healthy for seniors with plenty of fruits and vegetables, whole grains, fat-free milk or low-fat, vegetables and lean white meats. Fruits and vegetables are sources of vitamins and minerals richer, they also offer a high-fiber, low-calorie, becoming indispensable to any diet plan.

Recommended foods for a diet designed to longevity should be low in saturated fat, trans fat and cholesterol, having replaced the sources of protein contained in red meat sources such as nuts (walnuts), egg and beans (soybeans ). Soy, flax seed, canola oil and cold water fish like salmon, tuna, herring, etc, Are rich in healthy fatty acids omega-3 known and scientifically proven as capable of reducing levels of triglycerides and cholesterol blood, as well as having a powerful natural anti-inflammatory effect, which may remove or reduce disease painful effects, such as arthritis, disease characteristic of the elderly.

Food and heart health

As we age the fat often starts to accumulate on the inner walls of the arteries, while blood vessels lose elasticity, resulting situation too much work for the heart, it is forced to pump more to meet with blood circulatory functions, responsible for carrying oxygen and nutrients to all the tissues and cells of the body. Deposits are bad or LDL cholesterol, responsible for the internal thickening of the arteries and reduce the risk reduction of heart disease or trend # 1 killer of women of all ages, however the problem is accentuated during seniors and to lower cholesterol should include lots of fruits and vegetables, whole grains and high fiber to the daily diet.

Food for strong bones in the elderly

Loss of bone density is an age-related changes that may occur naturally or be accelerated for having a poor diet, where no amount consumed enough calcium and magnesium, leading to weakening of the bone structure or diseases such as osteoporosis . Although in the case of women there is an extra factor that menopause is also related to age and a natural process of hormonal decline, which entails the risk of osteoporosis.

The bones become thinner and weaker with age and may break more easily, a situation that can prevent or reduce, getting enough calcium and vitamin D in the diet, recommending drinking 2 glasses of 8-oz. Skim milk fortified with vitamin D each day. Another recommendation is to consume nutritional broccoli, a true super food containing calcium, magnesium, phosphorus and vitamin K, all nutrients that play a critical role in maintaining bone strength.

Importance of Carbohydrates and Protein

Although carbohydrates energy cover a very important role, after 50 years, the body’s ability to metabolize and usually decreases the loss of muscle mass makes them begin to store excess calories in this metabolic deficiency as fat instead of energy, a situation which should reduce the intake of carbohydrates. For proteins the recommended dietary allowance for adult ages is 49 g per day, but when you have high cholesterol, you should eat foods rich in protein but low in fat, such as low milk fat or fat, tofu (bean curd), legumes, nuts and seeds as a staple food. Due to the natural physical changes that occur in the body as we age, a proper diet is essential to cope and prevent or slow down the natural deterioration, ensuring greater longevity and healthier, which can give us a way of healthy lifestyle, regular exercise and where food naturally , are the key.