Introduction: According to the British Daily Mail, as people enter middle age, their bodies' way of digesting and absorbing food begins to change. Studies show that a person's energy expenditure at rest starts to decline at the age of 30, decreasing by 7% every subsequent decade. Therefore, if you continue to eat as much as you did in your 20s, you will start to gain weight. An unhealthy lifestyle can lead to rising cholesterol levels and blood pressure, and the risk of cardiovascular diseases and diabetes begins to become a major concern for people entering middle age. The following five recommended foods will help middle-aged people prevent these dangers.
I. Almonds can prevent diabetes
Moderate consumption of almonds can not only effectively control the body's cholesterol levels but also improve blood sugar levels. Sweet almonds are high in protein, trace elements, fiber, and vitamins. The high fiber content can reduce hunger, help maintain weight, benefit intestinal health, and lower the risk of colon cancer.
How to eat: Because excess salt can lead to high blood pressure, it is best to choose unsalted almonds.
Almond Wafers
II. Oily fish is beneficial for cardiovascular health
Oily fish contains omega-3, a group of polyunsaturated fatty acids that helps lower heart rate and blood pressure and reduce the risk of arrhythmia. It can lower the levels of "bad" cholesterol and triglycerides in the blood while increasing the levels of "good" cholesterol. It can make blood vessels more open and elastic, reduce cholesterol-filled platelets, and prevent the formation of clots that block vessels, thereby significantly reducing the risk of heart attacks or strokes.
How to eat: Because omega-3 fatty acids are very sensitive to high heat, it is best to cook them with low heat.
III. Tomatoes prevent cancer and atherosclerosis
Tomatoes are a great source of lycopene, which is considered one of the most common and powerful antioxidants in the human body. It not only has anti-cancer effects but is also important for preventing various adult diseases such as cardiovascular diseases and arteriosclerosis, strengthening the human immune system, and delaying aging.
How to eat: Since lycopene is more easily absorbed by the body after being heated, eating raw tomatoes is not recommended. It is best to cook them. They can also be made into tomato juice or tomato soup.
Scrambled Eggs with Tomatoes
IV. Soybeans lower cholesterol and increase bone density
The isoflavones in soybeans can lower "bad" low-density lipoprotein (LDL) cholesterol without reducing "good" high-density lipoprotein (HDL) cholesterol. Isoflavones can bind to estrogen receptors on bone cells, reduce bone loss, and increase the body's absorption of calcium, thereby increasing bone density. Due to hormonal changes, or insufficient calcium and vitamin D, osteoporosis is common in postmenopausal women and elderly men, characterized by a reduction in bone tissue leading to bones that are brittle, fragile, and prone to fracture.
How to eat: Eat fresh or canned soybeans two to three times a week. Because soybeans can affect hormone levels, it is not recommended for premenopausal women to consume excessive soybeans without the advice of an endocrinologist. For men, isoflavones can have a slight effect on testosterone.
V. Oats lower cholesterol
Oats contain beta-glucan, a soluble fiber that helps lower "bad" low-density lipoprotein (LDL) cholesterol in the blood. Avenanthramide, a unique antioxidant in oats, can prevent atherosclerosis. Atherosclerosis is more common in men over 40 and postmenopausal women and is often accompanied by high blood pressure, hypercholesterolemia, or diabetes. It is more common among people with mental work, is very harmful to people's health, and is one of the main causes of death in the elderly. Therefore, oats have an advantage over other grains.
How to eat: Cook oatmeal or add a large spoonful of oats to plain yogurt.
Nutty Milk Oatmeal
Porridge
Chicken soup
Homemade pizza sauce