By Annette Sandler, Program Manager for the NORC Project
At any age, good nutrition plays an important role in our overall health. This is increasingly true as we age. According to the Healthy Aging Institute at WebMD, a diet that is low in salt and fat that includes a variety of fruits, vegetables and fiber can reduce your rich of heart disease, stroke, osteoporosis and other chronic diseases. In addition, the American Heart Association found that by eating omega-3-rich fish once or twice a week can reduce your risk of heart failure by 19%.
The best way to obtain this diet is by shopping the perimeter of the grocery store. This is where you’ll find colorful fruits, vegetables and fresh fish. According to Sarah Moran, in her StarTribune article dated 4-20-2009, it is important to read the labels of items to check ingredients and serving sizes as well as product claims. For example, Vitamin Water claims to boost your energy. The good news is it is hydrating. The bad news is the essential extra ingredient may be sugar.
Maintaining a healthy weight is important for your overall health. Obesity can lead to many life threatening diseases like diabetes, arthritis and heart disease.
In order to maintain a healthy weight, many food experts recommend eating five small meals a day. As long as the meals are NOT filled with too many calories, your body will learn to digest food quickly and more easily. Exercise is also vital in maintaining a health weight. As we age, people tend to become more sedentary. Simple weight bearing exercise like walking can help you burn calories. The American Heart Association recommends 20 minutes of cardio exercise daily.
According to Steven Pratt, MD author of SuperFoods Healthstyle, the top six super foods that will improve your health include:
1. Broccoli – cancer fighting potential that can reduce your risk of lung, colon and rectal cancers.
2. Pumpkin and other orange vegetables – good sources of beta-carotene and an antioxidant that can prevent cancer.
3. Blueberries – help to protect your heart and inhibit the growth of cancer cells and protect against neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease.
4. Fish – helps to reduce your risk of heart disease, heart attack and stroke from coronary artery disease. Fish can reduce your risk of prostate and colon cancers and can ease your symptoms of rheumatoid arthritis and some psychiatric disorders.
5. Spinach – can boost your vision and protect against cancer. The lutein contained in spinach has been shown to reduce your risk of cataracts and macular degeneration.
6. Tomatoes – contain lycopene, an antioxidant that can reduce your risk of prostate, breast and lung cancer. Tomatoes can also reduce your risk of heart disease.
