Reduce salt, sugar and fat to protect health
Middle-aged diet plays an important role in disease prevention. Consuming too much sodium, added sugar and saturated fat can increase the risk of high blood pressure, cardiovascular disease, and inflammation.
Salty foods such as french fries, canned soups or processed foods should be restricted, because sodium is the main factor causing high blood pressure, a common condition in the elderly. In addition, saturated fats abundant in red meat, butter, and fried foods are also associated with the risk of death from heart disease.
Additional sugar is another factor that needs to be strictly controlled. Consuming a lot of confectionery, soft drinks or sugary cereals not only increases the risk of diabetes but also affects cognitive function in old age.
6 food groups to be restricted include salty, fatty, sweet, processed, alcoholic and empty calories
Nutrition expert Melissa Nieves - working at Pavia Hospital (San Juan, Puerto Rico, USA) - said: "People over 50 should prioritize natural foods, minimize ultra-processed foods to reduce inflammation and improve metabolism.
Specifically, 6 groups that need to be restricted include: sodium-rich foods, saturated fat-containing foods, high-sugar supplements, super processed foods, alcohol and beer, and empty-calorie foods such as confectionery.
Super processed foods such as sausages, instant noodles, and industrial bread often contain a lot of salt, sugar, and unhealthy fats. Recent research shows that a diet high in these foods can accelerate aging and worsen cholesterol levels.
In addition, alcohol and beer also need to be controlled because they can have a stronger impact when the body ages, increasing the risk of falls and interaction with medication.
Experts recommend that instead of the above foods, older people should increase green vegetables, fruits, whole grains and lean protein. This is the foundation to help maintain muscle mass, control weight and reduce the risk of chronic diseases.
Adjusting the diet after age 50 not only helps prolong life but also improves the quality of life, helping the body to be healthier and more flexible during the aging period.
