We can afford to be a little
cavalier with our diets when we are young. But once we reach 40 –– the way our
bodies cope with everything we eat begins to change.
Studies suggest that the amount of
energy burnt while resting begins to drop by the age of 30, and by a further
seven per cent with every subsequent decade, so if you continue eating as you
did in your 20s, you’ll start putting on weight.
From our fourth decade onwards, the
risk of cardiovascular disease and diabetes becomes a concern – lead an
unhealthy lifestyle and your cholesterol levels and blood pressure will rise.
The good news is there are foods proven to fight these concerns. Here are the
items I would advise everyone over 40 to stock up on.
OATS
WHY? Oats contain a soluble fiber that can help lower the
unwanted form of cholesterol, low-density protein (LDL), giving oats an
advantage over other grains.
THE EVIDENCE: Researchers conclude that eating just 3g of oats daily is
enough to reduce total cholesterol by five to ten per cent.
It is estimated that the risk of
developing heart disease drops by two per cent. This is a must for the 50-plus
group, as it is in this decade that heart-disease risk shoots up.
HOW TO EAT: Either as porridge or by adding a heaped tablespoon to plain
yogurt.
ALMONDS
WHY? Benefits range from improved blood-sugar levels to reducing
cholesterol.
THE EVIDENCE: A study revealed that 20 adults eating 60g of almonds daily
for four weeks showed a nine per cent reduction in blood-sugar, suggesting almonds
could offer protection against cardiovascular disease and diabetes.
HOW TO EAT: Choose plain varieties as excess salt can lead to raised
blood pressure.
OILY FISH
WHY? Omega 3 fats in these fish can help lower heart rate and
blood pressure, and reduce the risk of irregular heartbeat (arrhythmia).
THE EVIDENCE: The best sources of omega 3 fats are catfish, sardines and
herring. A trial found that women who ate oily fish on a regular basis
experienced the lowest incidence of strokes. Fish must be eaten at least four
times a week for optimal benefits.
HOW TO EAT: Omega 3 fats are sensitive to high temperatures, so cook on
a low heat or steam lightly. Eating fish will protect the beneficial fats.
TOMATOES
WHY? Tomatoes are an excellent source of the antioxidant
lycopene. They offer a degree of protection against the formation and spread of
cancer cells as well as protecting arteries from atherosclerosis.
THE EVIDENCE: Research has shown that drinking 150ml of tomato juice
after 20 minutes of exercise offers protection against prostate, lung and
stomach cancers and heart disease.
HOW TO EAT: cooked tomato, in its many forms, is the most convenient
way to benefit from lycopene. Look for juice, tomato puree (fresh, not
sweetened).
MILK
WHY? Skimmed milk can help combat the reduction in muscle mass
associated with getting older, especially after the age of 50.
THE EVIDENCE: It is found that drinking skimmed milk after exercise helped
ensure that muscle mass was enhanced.
The daily recommended intake of
calcium is about 1,000mg for men and 1,200mg for women. Eating green
vegetables, nuts and seeds in addition to milk is an effective way to achieve
this.
HOW TO EAT: Skimmed milk can be added to porridge, cereals, tea, coffee
and smoothies. Get professional advice before taking a calcium supplement – for
example, taking too much can increase prostate cancer risk in men.
CHICKEN
WHY? This is a great source of protein –. It helps contribute to
effective weight-management and muscle-building.
THE EVIDENCE: It is revealed that a ‘moderate increase in protein’
resulted in maintenance of weight loss compared with higher-carbohydrate diets.
Chicken soup might also be able to
combat the common cold. As a skinless chicken breast contains saturated fat, it
is a useful alternative to red meat.
HOW TO EAT: Cut the fat content by removing the skin, the leg, even with
the skin off, contains six per cent fat.
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