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:
- OATS
Tip: Oats help reduce cholesterol
WHY? Oats contain beta-glucans, a soluble fibre that can help lower the unwanted form of cholesterol, low-density lipoprotein (LDL).
Avenanthramides – antioxidants unique to oats – protect against atherosclerosis (the build-up of plaque on artery walls), so giving oats an advantage over other grains.
Reason: 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 for every one per cent reduction in total cholesterol.
This is a must for the 50-plus group, as it is in this decade that heart-disease risk shoots up.
- CHERRIES
WHY? Cherries are useful in combating several conditions common in middle age, including gout and arthritis. They are a rich source of the antioxidant anthocyanin.
Reason: Gout, which affects mainly men, is linked to raised levels of uric acid, forming crystals within the small joints. In a trial, researchers gave healthy participants 200g of cherries at breakfast. They noted that the rate at which uric acid was excreted increased by 60 per cent.
- ALMONDS
WHY? Benefits range from improved blood-sugar levels to reducing cholesterol.
Reason: 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.
Another study took 22 adults and replaced about a third of their usual sources of fat with almonds. After six weeks they noted a six per cent reduction in ‘bad’ LDL cholesterol, while their ‘good’ HDL cholesterol increased by six per cent.
Tips: Almonds benefit blood sugar levels
- 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).
Reason: The best sources of omega 3 fats are salmon, mackerel, tuna, 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.
Tips: Eating raw fish such as sashimi will protect the beneficial fats.
Omega 3: Herring, salmon, mackerel, tuna and sardines are recommended sources of Omega 3
- SOY BEANS
WHY? Isoflavones in soy beans have been linked to lowering cholesterol, increasing bone density in post-menopausal women and improving male fertility.
Reason: Soy-rich beans should be consumed two-three times a week to improve bone density
After 12 weeks it was noted that high-density lipoprotein (HDL), the good type of cholesterol, had increased by 3.7 per cent while total cholesterol had reduced by 5.5 per cent.
Levels of the protein osteocalcin also
increased in the blood, benefiting bone density.
Tip: They should be eaten twice or three times a week.
Soy can influence hormone levels and over- consumption is not recommended for pre-menopausal women without the advice of an endocrinologist.
In men, the isoflavones can have a mild effect on testosterone.
- 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.
Reason: 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.
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