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Healthy eating after 45 - 15 foods you should eat


Choosing a healthy diet and healthy foods is a smart thing to do - no matter how old you are. Nowadays, turning 45 is not as big of a deal as it was a few years ago. Stars like George Clooney, Sandra Bullock, Gerard Butler, Courtney Cox, Vin Diesel, Michelle Pfeiffer or Robert Downey Jr. show us that age is just a number, and that you can be in shape, feel young and energetic at ANY age.


The reason behind their good looks? The right nutrition and exercise! In MindMate’s exercise section, we show you some good exercises to keep your heart rate up and get those abs you always wanted. But, did you know that 80% of how you look and feel is made in the kitchen? Yes, you heard right! Also 80% of your abs are made in the kitchen!




For those who just want to get a bit fitter: eating the right food can help to prevent age-related weight gain! 


Age-related weight-gain is not just about how you look - it is about your general health, and it might even prevent age-related disease like diabetes or cardiovascular disease. 


Read for yourself what you should include in your diet:



1) Oatmeal


While rising cholesterol levels might be an issue for some older adults, Oatmeal includes soluble fiber which can help lower “bad” LDL cholesterol levels.







2) Dark Chocolate


Good news! Dark Chocolate can lower your blood pressure. The higher the amount of Cacao, the better. Why? Because research found that cocoa’s flavanol might help the body form nitrites, which is the same chemical in beets and beet greens that widens blood vessels, eases blood pressure and blood flow.




3) Pork Tenderloin


This food is one of the best proteins for weight loss. It also contains significant potassium and magnesium, which are two of the best blood pressure lowering nutrients.





4) Leafy Greens

Kale, Spinach or Bok Choy are not only nutrient-packed, but can also help to regulate your pains and aches. This form of greens contains high levels of sulforaphane, which can block enzymes linked to joint destruction and inflammation.




5) Strawberries & Blueberries

While aiding weight loss, being a great source of fibre, Berries are also an excellent brain food! They are rich in folate, which, if consumed with B vitamins have been shown to help maintain memory and prevent cognitive decline.





6) Wild Salmon

This form of fatty fish contains omega-3 fatty acids, which can help reduce inflammation, can increase the ratio of good to bad cholesterol levels and slow the plaque buildup inside blood vessels. To sum up: this delicious food can lower blood pressure and as a result decrease the risk of heart failure and stroke.





7) Walnuts

A brain food that can also help you to reduce your fat storage! A study showed that the brain function in mice with Alzheimer’s disease improved while adding walnuts to their diet. Of course, we can’t be certain that the same is true for humans, but adding this nut can only benefit your health




8) Avocado


This food can lower cholesterol levels, and might even decrease the risk of heart disease when consumed with trans-fats. This is thanks to their mono and polyunsaturated fats. Nevertheless, despite Avocados are super healthy, they have a lot of calories - so don’t eat too much of them.






9) Olive Oil

Containing polyphenols and monounsaturated fats, olive oil can fight cancer, boost your heart health, reverse age-related memory deficits and as a result slow brain aging! Similar to Avocado: also Olive Oil has a lot of calories - you shouldn’t eat too much to prevent weight gain.





10) Carrots


This food helps you to come over inflammation. They are rich in Vitamin A, beta-carotene and beta-cryptoxanthin. It can help you specifically, if you are suffering from conditions like arthritis.






11) Beets & Beet Greens

One of the most underrated foods ever! Beets and Beets Greens can lower blood pressure and protects the heart. It contains a great amount of potassium, which regulates blood pressure, and is rich in nitrates.






12) Eggs

A recent study from the Journal of Clinical Nutrition found a correlation between eating eggs and low blood sugar levels. The food, which is a good source of choline (helps to regulate genes that cause abdominal fat storage), can also help to prevent high insulin levels and large fluctuations in glucose.












13) Beans

This food might have the most powerful impact on diabetes. Studies have shown that beans lower blood sugar levels of diabetics and contribute to weight loss. This is linked to the high concentration of fibre in beans, which is called “resistant starch”. This special fibre takes longer to digest. If you buy the canned ones, check the beans for sugar and salt additives.




14) Green Tea

This tea can help you to recover faster after a workout, and can also aid weight loss. Nevertheless, it can also help to lower the levels of “bad” cholesterol levels, while increasing the levels of “good” cholesterol at the same time.





15) Sweet Potatoes

This special potato is packed with potassium, which decreases the effects of sodium on blood pressure. Sweet Potatoes are also rich in antioxidants and carotenoids, which can help stabilise blood sugar and lower insulin resistance.



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