As people age, managing their diet becomes less a choice than a survival strategy. Metabolism slows, muscle mass and bone density decline, and the risk of chronic conditions, including cardiovascular disease, increases.
According to a study recently published in the international journal Nature Medicine, people who maintained a diet centered on plant-based foods while moderately incorporating healthy animal-based foods from middle age onward were more likely to age healthily.
Researchers from the Harvard T.H. Chan School of Public Health and others used data from the Nurses' Health Study and the Health Professionals Follow-up Study to track more than 105,000 adults aged 39 to 69 at the start of the survey over 30 years. Fewer than 10 percent achieved "healthy aging," defined as maintaining cognitive, physical and mental health without major chronic diseases at age 70.
The higher the intake of fruits, vegetables, whole grains, nuts and legumes, the greater the likelihood of healthy aging, while higher intake of trans fats, sodium, sugar-sweetened beverages and red meat lowered the odds. Against this backdrop, the American Association of Retired Persons (AARP) has presented seven "superfoods" that people aged 50 and older would benefit from eating regularly.
The first is berries. In addition to dietary fiber, vitamin C and anti-inflammatory compounds, they contain flavonoids that act as antioxidants. An official from the Academy of Nutrition and Dietetics explained, "Dietary fiber protects gut health and helps with weight control," adding that it "lowers the risk of developing diabetes, heart disease and cancer." Blueberries and acai berries fall into this category.
Dark green leafy vegetables are also on the list. Their high calcium content helps support bones that weaken with age. Kale, arugula, broccoli and spinach are representative examples, and their rich fiber content also aids digestion.
Fish such as salmon, cod and trout supply the protein needed to maintain muscle. They are also high in vitamin B12, which helps nerve function and red blood cell formation. Nuts and seeds are healthy foods that provide protein and dietary fiber as long as portions are kept moderate.
However, because they are unexpectedly high in calories, one should not exceed the recommended daily amount. Choosing individually packaged nuts of various kinds allows for portion control while still enjoying variety.
The benefits of avocados are also backed by data. A study published in 2022 in the Journal of the American Heart Association (JAHA) tracked more than 110,000 people over 30 years and found that those who ate avocados at least twice a week had a 16 percent lower risk of cardiovascular disease and a 21 percent lower risk of coronary heart disease than those who rarely ate them.
The analysis also found that replacing animal-based foods such as butter, cheese and bacon with avocados lowered the risk of cardiovascular disease. However, no significant association was confirmed with the risk of stroke.
Cottage cheese is worth recommending to middle-aged and older people who exercise. Christine Rosenbloom, a registered dietitian and nutritionist, said, "Cottage cheese is rich in whey protein, making it an excellent food that promotes muscle protein synthesis." It can also be used in place of a whey protein shake after a workout.
The last is legumes. They are high in dietary fiber and protein, low in calories, and can help lower blood cholesterol. A 2009 meta-analysis of 10 randomized controlled trials examining legumes other than soybeans found that the group consuming legumes had total cholesterol 11.8 mg/dL and LDL cholesterol 8.0 mg/dL lower than the control group. Experts recommend enjoying them in the form of hummus made from ground chickpeas.
