There are a number of factors to consider when choosing a diet especially when you’re a senior. The main two factors though are: boosting heart health & helping the immune system. That’s why through the course of this article we will be discussing the best diets out there for senior citizens.
We will also be discussing how to combat diabetes and the risk factors involved with diabetes and eating unhealthy. The good news is though, that these diets are full of nutrients you need and are not hard to stick to.
The DASH Diet
Let’s first discuss what DASH means, its an acronym for Dietary Approaches to Stop Hypertension. This is a perfect diet for elderly people because its a very heart-healthy diet. It can help keep your blood pressure in check and you can lose a couple pounds! This diet is more of a commitment, many people follow this diet they’re whole life to keep blood pressure down.
This diet is focused on getting you all the nutrients that your body needs. This is done by keeping your sodium intake down and your protein intake up. If you are using this diet to lower your blood pressure you can do so in only a few weeks! This diet is heavily focused on eating vegetables and fruits.
Keeping Track Of Sodium Levels
The biggest factor of the DASH diet is how much sodium you are taking into your body daily. This means that you must monitor how much sodium you are consuming regularly. There are two types of the DASH diet: standard and low sodium. If you’re looking to decrease your sodium to quickly then the low sodium diet may be better suited for you.
With the standard DASH diet you have a limit of 2,300mg of sodium on a daily basis. With the lower sodium diet you are limited to 1,500mg of sodium. Both of these diets are great for lowering sodium though. Although it is always best to discuss with your health care professional how much sodium you need.
The TLC Diet & Cholesterol
The TLC diet’s main focus is getting cholesterol under control. That is why this diet is a great option for seniors. This diet works by cutting foods with saturated fats out of your diet but keeping the fats you need. You need to make sure that you’re consuming fewer than 7% of saturated fat everyday. You also need to keep your cholesterol levels down as well.
Foods to Avoid
There are certain foods that you need to avoid when you are following the TLC diet. These foods contain high levels of fat and are not good for your body. Some of these foods include: fatty meats, some dairy products and foods that are greasy as well as sweets.
The Mediterranean Diet
This diet is perfect for those looking to boost their heart health. It has plenty of tasty foods and it’s perfect if you’re looking for a little balance in your diet. A plus side to this diet is that it also keeps you at a lower risk of heart failure. It’s also linked with keeping cancer and other diseases at bay.
The main focus of this diet is eating foods that grow from the ground and getting protein mainly through veggies. Instead of using fatty substances when you cook you should use oils instead on this diet. This diet also focuses on lowered sodium so lay off the salt!