Foods for a Long, Healthy Life(part.2)

Nuts

Nuts are packed with cholesterol-free plant protein and other nutrients. Almonds are rich in vitamin E, which can help lower the risk of stroke in women, and pecans have antioxidants. The unsaturated fats in walnuts can help lower LDL and raise HDL cholesterol. But nuts aren’t fat-free. One ounce of almonds — about 24 nuts — has 160 calories. So enjoy them in moderation.

Dairy

Beverages fortified with vitamin D, like milk, help your body take in and use calcium. That’s especially important if you’re likely to have osteoporosis, or thinning bones. Eat yogurt with live cultures to help with digestion.

Whole Grains

Adding these to your diet may lower your chances of certain types of cancer, type 2 diabetes, and heart disease. The fiber also may help prevent digestive problems like constipation and diverticular disease. Choose whole-grain breads and pastas, and brown or wild rice instead of white. Drop barley into soups, or add plain oatmeal to meatloaf.

Stay a Healthy Weight

Some people find it hard to keep weight on as they get older, especially after an illness or injury. A couple of ideas are having smaller meals with healthy snacks in between, and switching to whole milk instead of skim. Don’t fill up on foods that are high in sugar or fat, or you won’t get the nutrients you need.

Shedding extra pounds can put less pressure on your joints and less strain on your heart, and might lower your chances of diabetes. It can be harder as you get older, though, because you’re usually less active and you lose muscle. Go with proteins like lean meats, tuna, and beans, and eat more vegetables, whole grains, and fruits.