Eat a lot of complex carbohydrates
Instead of using white rice noodles or refined pasta, choose complex carbohydrate sources from whole grains such as whole wheat, brown rice, quinoa, buckwheat and oats. These are foods rich in vitamins, minerals, and antioxidants, bringing many benefits to the heart and overall health.
Thanks to its high fiber content, whole grains help slow down the digestion of carbohydrates, stabilize blood sugar and provide a sustainable source of energy for the brain and body throughout the day.
At the same time, whole grains also create a feeling of fullness for a long time, support weight control and nourish a healthy gut microbiome, thereby maintaining a stable digestive and immune system.
Add fish to your diet
As we age, the risk of chronic diseases such as cardiovascular disease, stroke, diabetes, Alzheimer's disease and dementia is also higher. One way to protect your body is to supplement omega-3 fatty acids - unsaturated fats with powerful anti-inflammatory properties.
Salmon, mackerel, herring and many other fatty fish are rich sources of omega-3. Eating fish 2 to 3 times a week can help reduce inflammation, support cardiovascular health and especially protect the brain.
Maintain low sodium levels
Consuming too much sodium can increase the risk of heart disease and high blood pressure. High salt intake may be associated with cognitive decline. Therefore, controlling your daily sodium intake is very important.
Eat protein-rich foods
Protein is important for all ages, but is especially necessary for older adults. As we age, muscles need more protein to maintain strength and recovery, because the body no longer uses protein effectively as before. Add a variety of protein sources to your diet, from beef, fish, chicken breast to plant options such as tofu, lentils and quinoa.
Cooking
Preparing meals at home helps you control the ingredients and cooking method, ensuring the dish is nutritious and suitable for your preferences. You will avoid high sugar, sodium, and added fats that are often found in take-away or processed foods.
Limit sugary drinks
Reducing soda and sugary drinks is an important step to improve health. Instead, you can choose water or unsweetened tea, which can help rehydrate and not provide excess sugar or excess energy.
