Breaking into your golden years in your 50s and 60s should be celebrated! With age comes a greater understanding of yourself, and a greater appreciation of your health. It is during this time that your habits dictate whether you are energetic and ready to explore the world, or sluggish and feeling every bit of those aches and pains. Because your body is aging, it is important to take extra care in eating a balanced, nutritious diet that reduces your risk of developing age-related disease. According to healthline, Here are some of the best morning food combinations for those in their 50s and 60s to strengthen their hearts, and get the best out of each day.
One significant and progressively dangerous heart disease found in many aged people is atherosclerosis, or hardening of the arteries. This is caused by the buildup of plaque, a byproduct of cholesterol, being deposited onto artery walls. To prevent this from happening, it is important to pair heart-healthy foods with those that are anti-inflammation and particularly beneficial for those in their 50s and 60s.
A great choice for a heart-healthy meal is oatmeal with nuts and berries. Oatmeal is packed with soluble fibers, which help reduce both bad cholesterol and the risk of heart disease. Adding nuts and berries to your bowl adds great flavor, and increases the nutritional value with anti-inflammatory and antioxidant properties respectively.
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Eggs in any form are also a great source of omega-3 fatty acids and B-vitamins. Omega-3 fatty acids are known to reduce inflammation, and are especially important for guarding against age-related memory loss and other diseases. It is best to limit egg consumption to two next to three times a week, as part of a well-rounded diet that includes lots of vegetables and proteins.
The benefits of whole grain toast with avocado is a combination that stands on its own. Whole grains are rich in multiple B-vitamins, which are essential vitamins for heart health. Combining these with the healthy slimming fats found in avocados can help slow the aging process, and are a filling start that can help you power through your day.
Smoothies are a great stand-in for a meal on those busy days.
The combination of mixed berries, greens, bananas, oats, and yogurt offers a great combination of antioxidants, anti-inflammatories, healthy fats, and omega-3s. For an extra nutritional boost, try adding a scoop of protein powder.
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For something a little different, omelets are a great way to start the day, full of flavor and a good source of protein. Filling omelets with tomatoes, spinach, mushrooms, onions, and peppers are a great way to get tons of vitamins and minerals, in addition to all of those anti-inflammatory benefits.
Finally, a different meal that will help strengthen your heart and protect against disease is steel cut oats topped with peanut butter and strawberries. Steel cut oats are a step above regular rolled oats, due to their lower glycemic index and higher mineral content. Adding peanut butter, a great source of monounsaturated fats, and strawberries adds a great taste while packing in even more antioxidants and anti-inflammatories.
These are some great options for those in their 50s and 60s looking to start the day with a meal that doesn’t just fill the stomach, but also nourishes the body. Such meal combinations can help slow down the aging process, reduce your risk of cardiovascular disease, and ultimately help you keep your heart healthy for years to come.
