Yahoo News The exact food we should eat to prevent dementia, high blood pressure and heart issues
A diet expert has outlined the types of foods we should eat - and at what age - to help ward off high blood pressure, heart issues, dementia and other serious health conditions.
Dr Federica Amati, a top nutrition scientist, appeared on ITV show This Morning and explained that 'superfoods' aren't one-size-fits-all and could be ineffective if consumed at an inappropriate age. She said: "What foods make us really healthy and nourish us does change as we age. Often we have this idea that a fixed diet is what we need to stick to for the rest of our lives and I'm trying to connect to the idea that we actually evolve and we change."
She added: "Our physiology changes and so different foods support us in different ways at different life stages and embracing that change instead of trying to resist it and saying 'Why can't I eat the same things? ' 'Why can't I feel as good as when I ate this 10 years ago'."
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She further added: "We know from global data looking at hundreds of thousands of people that actually the risk factors that are associated with food and health, it's not so much eating too much red meat or eating too much saturated fat, it's eating not enough of wholegrains, not enough legumes, not enough nuts and seeds and not enough fruit."
Emphasising the need for a fuller plate, Dr Amati explained: "The data is really clear that what we're missing is adding these foods onto our plates. Focus less on what you can't eat and focus more on adding food to your plate."
Dr Amati provided a guide about optimal meal choices for different ages, reports the Mirror. More details are given below.
For those in their 40s, both men and women
Dr Amati said: "There is an idea that healthy eating always comprises lots of fruit and vegetables - we don't get enough of those anyway as a nation. But there are specific foods that are really helpful for specific outcomes. In our 40s women are often starting to feel the effects of postpartum so having children that nutrient depletion that does take place and frankly being quite tired. And also experiencing the beginnings of perimenopause.
"Eating really rich leafy greens like this support lots of micronutrient content - help us feel better and support our gut health. In men what we need to be really mindful about preventing heart disease.
"Men are at higher risk of heart disease. Now these colourful beetroots and dark black beans and aubergines all contain polyphenols which are these helpful plant chemicals that really protect our vascular system and our heart health." She pointed out that such food was high in volume and nutrient density, with plenty of protein and polyphenols.
Men and women in their 50s
The expert urged people to 'go even harder' in their efforts to stave off illness. She said: "Women are typically post menopausal in their 50s, we know that colourful berries like blackberries and blueberries really help with managing symptoms. "
She advocates for a diet rich in colourful vegetables to alleviate menopause symptoms. For men, she recommended vibrant, cruciferous vegetables such as broccoli and cauliflower for heart health and cholesterol reduction, and praised oats as well. She suggested swapping out butter and lard for extra virgin olive oil in all cooking.
Men and women in their 60s
Dr Amati warned: "[In the] 60s unfortunately we start to see a rise in deaths. It's when we start to see a rise in these diet related diseases. Cancers, heart disease, strokes.
"We can prevent these, not all of them but a lot with our diet. " She highlighted the benefits of potassium-rich foods for hypertension - recommending avocados, fruits, wholegrains and beans.
Men and women in their 70s
The expert added: "We don't talk about this age enough. They absolutely need to watch how they're eating and make sure they're having three nourishing meals a day. Our hunger levels start to go down so we're less sensitive to hunger in this age group."
What people need to eat are nourishing soups and stews with lots of fluids in them, grapes and she advised having kefir, saying: "It supports your gut health but it's also higher in protein and other essential nutrients."
She also endorsed nuts and oily fish for their Omega 3 content, which is beneficial for brain power.
