Products that should be included in your diet for people over 45 years of age

Nowadays, forty-five is not such a serious age. You can be successful and slim, attractive and full of energy. Nevertheless, you need to take care of your body more carefully than before. For this you need a thoughtful and healthy diet. To your health was strong, you will need products from this list. Then life will be longer and happier.

To reduce cholesterol

When a person grows older, the cholesterol level in the body increases. This is a natural part of the aging process. Nevertheless, controlling the level of cholesterol is necessary. In this you will help products that have the appropriate action.

Salmon

Fatty fish like salmon contain Omega-3 fatty acids that help reduce inflammation, get rid of plaque inside blood vessels and stabilize cholesterol levels. You need to eat a small portion of fatty fish once a week to achieve impressive results!

Avocado

Due to the content of monounsaturated and polyunsaturated fats, avocados can help reduce cholesterol levels. They also protect against cardiovascular diseases. Do not overeat: in one avocado more than two hundred calories.

Green tea

Green tea helps weight loss, in addition, it allows you to recover faster after training. Antioxidants in tea also lower cholesterol. How does this happen? Polyphenols from tea do not allow cholesterol to be absorbed.

Chia seeds

Fish and nuts are most often referred to as sources of Omega-3 acids. In the seeds of chia, these acids are the most. In addition, it is one of the best sources of fiber in the world. Adequate use of fiber allows you to get rid of excess weight.

Oatmeal

A classic breakfast dish is very healthy. Soluble fiber in oatmeal helps to lower cholesterol, preventing its absorption. If you have high cholesterol, try eating oatmeal every day.

To strengthen the mind

Excess fat not only prevents from picking up clothes and harming the knees, it also negatively affects the state of the brain. Studies have shown that obesity increases the risk of developing senile dementia. All because fat blocks the arteries, disrupting the blood circulation of the brain. To protect the brain, eat foods that help control body weight.

Bilberry and Strawberries

These sweet and juicy berries are perfect for a variety of dishes. They are extremely useful for brain health and are good sources of fiber, helping to lose weight. If your diet contains blueberries and strawberries, your memory will be stronger.

Olive oil

In olive oil, there are many polyphenols and monounsaturated fats, which strengthen the health of the heart and slow the aging of the brain. You can get all the benefits of olive oil, if you use it in dressings and sauces, but watch for the size of portions.

Eggplant

Eggplants have a lot of chlorogenic acid, which is useful for the body. In addition, purple vegetables have many powerful antioxidants, known as anthocyanins. These substances protect the brain and improve short-term memory. Studies have shown that anthocyanins also protect against cardiovascular diseases.

Walnuts

Nuts are of much use. It is not only one of the best sources of polyunsaturated fats, but also a product for strengthening brain health. Try to include walnuts regularly in your diet. Sprinkle oatmeal or lettuce with them, add pesto to your home sauce.

To protect against diabetes

With age, the risk of developing type 2 diabetes increases. You can protect yourself if you keep an active lifestyle and control your weight, and also eat foods that protect against diabetes. If you already have this disease, it is especially important for you to use such healthy food.

Guava

According to research, a high intake of vitamin C helps reduce the likelihood of developing diabetes. Guava contains a large amount of vitamin C - much more than in oranges!

Beans

Beans are one of the most powerful products against diabetes. Diabetics, who used bean servings every day, after three months noted significant improvements in their condition. Beans have a low glycemic index, which protects against a sharp increase in blood sugar levels. If you buy canned beans, be careful not to add sugar and salt there.

Cherries

There are many anthocyanins in the cherry. These are antioxidants that reduce blood sugar levels. In addition, cherries effectively help get rid of excess weight.

Eggs

Studies have shown that eating eggs helps reduce blood sugar. In addition, eggs help prevent fluctuations in glucose and insulin levels, and they are rich in choline, which allows you to regulate the accumulation of excess fat on the stomach.

Unprocessed wheat fiber

Fiber is a magical component that guarantees satiety and helps reduce the likelihood of developing cardiovascular diseases. It also lowers blood sugar levels. It is present in vegetables and fruits, but wheat is an excellent component. Add fiber to homemade cakes, in porridges, or you can even make a dish with cinnamon and fresh berries on its basis.

Sardines

Sardines are a powerful source of Omega-3 fatty acids, which lower cholesterol levels, increase mood and protect against Alzheimer's.

To combat inflammatory processes

Every day, various pains become more pronounced, most often because of inflammation or excess weight. If you have extra pounds, your joints suffer. This leads to the development of arthritis. In addition, fat contains inflammatory chemicals known as cytokines. They cause inflammation. Using foods that burn excess fat and fight with inflammation, you will strengthen health.

Turmeric

Turmeric is a natural remedy. The active substance in these spices helps to block inflammation-causing enzymes, protect against arthritis and tumors. Turmeric also prevents the spread of cancer cells and helps to lower cholesterol.

Carrot

Thanks to the content of vitamin A and carotene, carrots are a good anti-inflammatory agent. In these vegetables, a lot of pigment, which protects against arthritis and similar diseases.

Leafy greens

You probably know that the greens are very useful, but have you heard that it helps to get rid of the pains and inflammations? This is really so, and all thanks to the high level of sulforaphane, which blocks the enzymes that destroy the joints.

To lower blood pressure

You have reduced salt intake, but your blood pressure is still high. Why? With age, the receptors controlling the pressure become less sensitive. In addition, the arteries become denser. This worsens the movement of blood, and the heart works more intensively, which is why the pressure increases.

Beet and chard

There are many substances in the beet that increase endurance, reduce blood pressure and protect the heart. In addition, the beet contains a lot of potassium, a mineral, which allows to rid the body of excess salt.

Sweet potato

In sweet potatoes, a lot of potassium, which lowers the level of salt in the body. In addition, it is rich in antioxidants, stabilizing the level of sugar.

Dark chocolate

Dark chocolate miraculously affects blood pressure. That's because there are a lot of flavonoids in cocoa.

Whole wheat bread

According to research, eating whole-grain foods helps to reduce blood pressure. Eat such bread daily.

Pork tenderloin

Pork tenderloin is a good source of choline, which destroys excess fat. In addition, it has potassium and magnesium.