Diet Research
U.S. dietary guidelines, the government’s benchmark for balanced nutrition have changed. Nutrition experts now provide different dietary recommendations including scrapping cholesterol high foods and the 300 milligram a day cholesterol limitation.
The guidelines endorse a diet that includes limited amounts of meat and suggest more plant based foods and seafood. Diet should include fruits, vegetables and whole grains while limiting salt intake and saturated fat.
And more specifically increased amounts of fish, blueberries, grapes, coffee, walnuts, olive oil, broccoli, spinach beets, tomatoes and dark chocolate as they are considered super-foods and help in everything from fighting inflammation and improving blood flow to the brain to fighting plaque and reversing the effects of aging
The guidelines endorse a diet that includes limited amounts of meat and suggest more plant based foods and seafood. Diet should include fruits, vegetables and whole grains while limiting salt intake and saturated fat.
And more specifically increased amounts of fish, blueberries, grapes, coffee, walnuts, olive oil, broccoli, spinach beets, tomatoes and dark chocolate as they are considered super-foods and help in everything from fighting inflammation and improving blood flow to the brain to fighting plaque and reversing the effects of aging
How to lose weight and keep it off
- Eat smaller meals more often (Instead of a large lunch and larger dinner)
- Eat breakfast every day (Instead of just having a cup of coffee or tea)
- Eat fish 2 or 3 times a week (Instead of just red meat)
- Eat blueberries or strawberries (Instead of just pie, cake, cookies, and candy)
- Eat heart healthy nuts like almonds, walnuts, pecans, and Brazil nuts.
- Eat more vegetables like tomatoes, broccoli, carrots, and Brussels sprouts.
- Eat more slowly taking at least 1/2 hour for each meal.
Drink more water
- 5 glasses of water a day (or as much as you can).
- Drinking water at a certain time maximizes its effectiveness on the body.
- 2 glasses of water after waking up - helps activate internal organs.
- 1 glass of water 30 minutes before a meal - helps digestion
- 1 glass of water before taking a bath - helps lower blood pressure
- 1 glass of water before going to bed - helps avoid stroke or heart attack.
Some seniors have a problem as they lose their ability to know when they are thirsty. Seniors need to remind themselves to drink more water.
Healthy Eating
What is the best diet for both health as well as weight loss.
Check out this excellent graphic video from an preeminent physician Dr. Mike Evans.
Check out this excellent graphic video from an preeminent physician Dr. Mike Evans.
A Healthy Diet May Be Linked to Lower Risk of Memory and Thinking Decline
People who eat a healthy diet with lots of fruits and vegetables, nuts, fish, moderate alcohol use and not much red meat may be less likely to experience declines in their memory and thinking skills, according to a new study published in the online issue of Neurology®, the medical journal of the American Academy of Neurology.
Read the full Article
Diets low in sodium and fats and high in fruits and vegetables, particularly those high in fiber and antioxidants, help many people live longer and create weight loss.
Studies indicate that people who regularly drink red wine, eat cranberries, blueberries, blackberries, almonds, walnuts and others who regularly eat certain kinds of fish live longer healthier lives.
It is difficult to decide what to eat and what not to eat with so many conflicting studies. Below you will find some recent information along these lines which I hope is not too confusing. I, for one, have been eating this way for some time now. Eat the right fish with a dish of tomatoes and wash it down with a glass of red wine.
Older adults who have higher blood levels of omega-3 fatty acids -- found in fatty fish and seafood -- may be able to lower their overall mortality risk by as much as 27% and their mortality risk from heart disease by about 35%, according to a new study from Harvard School of Public Health (HSPH) and the University of Washington. Researchers found that older adults who had the highest blood levels of the fatty acids found in fish lived, on average, 2.2 years longer than those with lower levels.
A number of studies like the one sited above and research recently conducted suggest that eating certain kinds of fish is inversely related to the risks of stroke and heart attacks. Even if you eat fish as little as 2 or 3 times a month you may get some protection. Fish that reduce the risk of coronary heart disease because of their content or omega-3 fatty acids, vitamin D and selenium are:
On the other hand fish like swordfish, orange roughy, red snapper, shark and mackerel often have high mercury levels with can cause other medical problems. Foods that contain lycopene, like tomatoes, help to reduce the risk of developing atherosclerosis and coronary heart disease according to some research and also help with LDL cholesterol.
Still other research has shown that drinking red wine, in moderation, decreases the production of a protein that causes blood vessels to reduce the flow of oxygen to the heart
The U.S. advisory panel revamping the government's dietary guidelines recommend Americans eat at least 3 cups of dark green vegetables like broccoli or spinach; 2 cups of orange vegetables like carrots and squash; 3 cups of legumes like lentils and chickpeas; 6 cups of starchy vegetables like potatoes, corn and green beans; and 7 cups of other vegetables like tomatoes, onions and lettuce.
As to losing weight the panel wrote: "The healthiest way to reduce calorie intake is to reduce one's intake of added sugars, solid fat and alcohol - they all provide calories, but they do not provide essential nutrients." Living longer and having a better quality of life is a subject addressed by countless experts and non-experts alike.
While doing research on how seniors can help avoid heart attacks I came across a several studies which spoke about risk factors and they all seem to agree with cardiologists who recommend that you should.
Read the full Article
Diets low in sodium and fats and high in fruits and vegetables, particularly those high in fiber and antioxidants, help many people live longer and create weight loss.
Studies indicate that people who regularly drink red wine, eat cranberries, blueberries, blackberries, almonds, walnuts and others who regularly eat certain kinds of fish live longer healthier lives.
It is difficult to decide what to eat and what not to eat with so many conflicting studies. Below you will find some recent information along these lines which I hope is not too confusing. I, for one, have been eating this way for some time now. Eat the right fish with a dish of tomatoes and wash it down with a glass of red wine.
Older adults who have higher blood levels of omega-3 fatty acids -- found in fatty fish and seafood -- may be able to lower their overall mortality risk by as much as 27% and their mortality risk from heart disease by about 35%, according to a new study from Harvard School of Public Health (HSPH) and the University of Washington. Researchers found that older adults who had the highest blood levels of the fatty acids found in fish lived, on average, 2.2 years longer than those with lower levels.
A number of studies like the one sited above and research recently conducted suggest that eating certain kinds of fish is inversely related to the risks of stroke and heart attacks. Even if you eat fish as little as 2 or 3 times a month you may get some protection. Fish that reduce the risk of coronary heart disease because of their content or omega-3 fatty acids, vitamin D and selenium are:
On the other hand fish like swordfish, orange roughy, red snapper, shark and mackerel often have high mercury levels with can cause other medical problems. Foods that contain lycopene, like tomatoes, help to reduce the risk of developing atherosclerosis and coronary heart disease according to some research and also help with LDL cholesterol.
Still other research has shown that drinking red wine, in moderation, decreases the production of a protein that causes blood vessels to reduce the flow of oxygen to the heart
The U.S. advisory panel revamping the government's dietary guidelines recommend Americans eat at least 3 cups of dark green vegetables like broccoli or spinach; 2 cups of orange vegetables like carrots and squash; 3 cups of legumes like lentils and chickpeas; 6 cups of starchy vegetables like potatoes, corn and green beans; and 7 cups of other vegetables like tomatoes, onions and lettuce.
As to losing weight the panel wrote: "The healthiest way to reduce calorie intake is to reduce one's intake of added sugars, solid fat and alcohol - they all provide calories, but they do not provide essential nutrients." Living longer and having a better quality of life is a subject addressed by countless experts and non-experts alike.
While doing research on how seniors can help avoid heart attacks I came across a several studies which spoke about risk factors and they all seem to agree with cardiologists who recommend that you should.
- Lower your cholesterol with proper diet, exercise and medication if necessary
- Avoid abnormal obesity with proper diet and exercise
- Avoid depression
- Avoid excess stress
- Quite smoking
- Bring your blood pressure down
- Avoid diabetes and if you have it make sure to treat it under doctor's orders
A must website to check out is Tufts University MyPlate for Older Adults which lists the following foods for a healthy diet:
- Bright-colored vegetables such as carrots and broccoli.
- Deep-colored fruit such as berries and peaches.
- Whole, enriched and fortified grains and cereals such as brown rice and 100% whole wheat bread
- Low- and non-fat dairy products such as yogurt and low-lactose milk.
- Dry beans and nuts, fish, poultry, lean meat and eggs.
- Liquid vegetable oils, soft spreads low in saturated and trans fat, and spices to replace salt.
Four Kinds of Fat
- Best fat sources are olive oil, peanut oil, canola oil, most nuts, olives and avocados.
- Second best fat sources are corn, soybeans, sunflower oils, walnuts and most mayonnaise and salad dressings.
- Bad fat sources are saturated fats including butter, cream and whole milk, sour cream, cream chese, cheese, bacon and high fat meats.
- The worst fat sources are trans fats including stick margarine, baked goods, fried foods and many packaged food mixes.
A to Z foods listed that may lead to increased longevity
A - is for Avocado: Helps lower cholesterol levels and decreases the risk of heart attack.
B - is for Blueberries: Protects the brain’s memory cells from damage and can help ward off Alzheimer's.
C - is for Coconut:urns calories while increasing energy
D - is for Dates: Both the meat and oil b Better heart and digestive health along with plenty of vitamins and minerals.
E - is for Eggplant:
F - is for Figs: Low in calories and high in fiber improving heart function.Decreases cholesterol and a great source of calcium.
G - is for Grapes:
H - is for Hubbard Squash: Lowers both cholesterol and blood pressure.Gives healthier skin and boosts immunity.
I - is for Iceberg Lettuce:
J - is for Jalapeno Peppers:
K - is for Kiwi:
L - is for Lemons: help keep blood vessels, tendons, ligaments, and bones healthy and strong.
M - is for Melons:
N - is for Nuts:
O - is for Oatmeal:High water content and density that can reduce arterial calcification. Speeds up metabolism and suppresses the appetite.Can reduce the risk of heart disease and colon cancer.Rich in vitamin C, this citrus fruit can Contains an enzyme believed to reduce stress. An excellent source of protein, nuts can lower blood pressure and body fat. This whole grain breakfast favorite can aid with digestion and improve metabolism.
P - is for Pumpkin:
Q - is for Quinoa:
R - is for Radishes: The flesh of this fall favorite aids with eye health and can prevent some types of cancer.Provides nine essential amino acids that our bodies don’t produce themselves.These often overlooked peppery produce are said to prevent cancer and even stop the growth of some cancer cells
S - is for Strawberries:
T - is for Tomatoes: contains choline, is an important nutrient that helps with sleep, muscle movement, learning and memory.
U - is for Ugli:
V - is for Vinegar:
W - is for Wheatgrass:
X - is for Xigua:
Y - is for Yams: Low on the glycemic index, this means that they can be consumed without negatively affecting blood sugar levels.
Z - is for Zucchini: .Antioxidants in these delicious berries can help to control cholesterol.Another antioxidant bearing fruit that An exotic cousin in the citrus family, this little known fruit is also high in vitamin C and iron.This cleansing fluid has antibacterial products that can reduce the effects of diabetes.Containing live enzymes, when consumed it helps the body digest more important nutrients faster than normal.This is a specific type of watermelon (it’s pretty hard to find foods that begin with this letter) that can reduce cholesterol and lower the risk of cardiovascular disease.Last, but not least, this squash is super low in calories, high in fiber and 90% water which can relieve constipation and prevent colon cancer.
Contributed by Felicity Dryer a freelance health writer living in Los Angeles
Medical Disclaimer: The information on these pages is not intended to substitute for the advice of a physician
B - is for Blueberries: Protects the brain’s memory cells from damage and can help ward off Alzheimer's.
C - is for Coconut:urns calories while increasing energy
D - is for Dates: Both the meat and oil b Better heart and digestive health along with plenty of vitamins and minerals.
E - is for Eggplant:
F - is for Figs: Low in calories and high in fiber improving heart function.Decreases cholesterol and a great source of calcium.
G - is for Grapes:
H - is for Hubbard Squash: Lowers both cholesterol and blood pressure.Gives healthier skin and boosts immunity.
I - is for Iceberg Lettuce:
J - is for Jalapeno Peppers:
K - is for Kiwi:
L - is for Lemons: help keep blood vessels, tendons, ligaments, and bones healthy and strong.
M - is for Melons:
N - is for Nuts:
O - is for Oatmeal:High water content and density that can reduce arterial calcification. Speeds up metabolism and suppresses the appetite.Can reduce the risk of heart disease and colon cancer.Rich in vitamin C, this citrus fruit can Contains an enzyme believed to reduce stress. An excellent source of protein, nuts can lower blood pressure and body fat. This whole grain breakfast favorite can aid with digestion and improve metabolism.
P - is for Pumpkin:
Q - is for Quinoa:
R - is for Radishes: The flesh of this fall favorite aids with eye health and can prevent some types of cancer.Provides nine essential amino acids that our bodies don’t produce themselves.These often overlooked peppery produce are said to prevent cancer and even stop the growth of some cancer cells
S - is for Strawberries:
T - is for Tomatoes: contains choline, is an important nutrient that helps with sleep, muscle movement, learning and memory.
U - is for Ugli:
V - is for Vinegar:
W - is for Wheatgrass:
X - is for Xigua:
Y - is for Yams: Low on the glycemic index, this means that they can be consumed without negatively affecting blood sugar levels.
Z - is for Zucchini: .Antioxidants in these delicious berries can help to control cholesterol.Another antioxidant bearing fruit that An exotic cousin in the citrus family, this little known fruit is also high in vitamin C and iron.This cleansing fluid has antibacterial products that can reduce the effects of diabetes.Containing live enzymes, when consumed it helps the body digest more important nutrients faster than normal.This is a specific type of watermelon (it’s pretty hard to find foods that begin with this letter) that can reduce cholesterol and lower the risk of cardiovascular disease.Last, but not least, this squash is super low in calories, high in fiber and 90% water which can relieve constipation and prevent colon cancer.
Contributed by Felicity Dryer a freelance health writer living in Los Angeles
Medical Disclaimer: The information on these pages is not intended to substitute for the advice of a physician