5 Diets That Actually Work
As we get older, we need to follow diets that work well with our health. According to the National Council on Aging, as we age our metabolism slows down which means we need low-calorie meals and foods with high nutritional value. Taking care of our diets and the types of food we include in our daily meals is a must to improve our health. Following a healthy diet will protect us from diseases while fighting aging.
Seniors have to include healthy foods such as vegetables and fruits packed with fiber and vitamins to strengthen their immune systems and protect them from various disorders. Being familiar with types of diets that can improve and enhance health and aging can aid lots of people, especially seniors.
Top 5 Diets That Work
Mediterranean Diet
The Mediterranean Diet is one of the best diets that work well for seniors. It is highly recommended for elders to aid them in protecting and improving their health while increasing lifespan and healthy aging. People who follow the Mediterranean diet should exclude sugary foods, refined grains, processed meat, refined oils, and fried foods while including:
- Vegetables – tomatoes, broccoli, etc.
- Fruits – strawberries, apples, etc.
- Legumes – peas, beans, etc.
- Nuts and seeds – almonds, chia seeds, etc.
- Whole grains – oats, pasta, etc.
- Fish and seafood – salmon, crab, etc.
- Dairy products – milk, yogurt, and cheese.
- Poultry – chicken and turkey.
- Eggs – chicken, quail eggs, etc.
- Healthy fats – olives and avocados and their oils.
- Herbs and spices – garlic, cinnamon, etc.
The Mediterranean diet may promote heart health, lower the risk of heart disease and strokes, protect against type 2 diabetes, control blood sugar levels, improve brain health, and lower the risk of dementia and Alzheimer’s disease which is great for elders.
Dash Diet
Dietary Approaches to Stop Hypertension or Dash diet is one of the best diets that work well for seniors. Its aim is to stop hypertension. It helps reduce the level of blood pressure while lowering the risk of heart disease, cancer, metabolic syndrome, and diabetes.
Dash diet is great for the health of elders while increasing lifespan. It provides energy and plenty of nutritional value to maintain a healthy lifestyle. In this diet, you will lower your intake of salt, sugar, fats, and red meat while including:
- Vegetables – kale, carrots, etc.
- Fruits – berries, mangos, etc.
- Whole grains – whole-grain bread, etc.
- Nuts and seeds – peanuts, flaxseeds, etc.
- Legumes – beans, lentils, etc.
- Dairy products – cheese, yogurt, etc.
- Lean chicken, fish, and meat
- Fats and oils – olives, safflower oil, etc.
Mind Diet
Mind diet is the third diet in our list of the ideal diets that work well for elders. The Mind diet aims to lower the risk of dementia, and Alzheimer’s disease and improve brain and heart health while increasing lifespan and promoting healthy aging.
Mind diet may reduce inflammation, harmful beta-amyloid proteins, and oxidative stress while improving brain function. In this diet, you need to avoid fried foods, sweets, red meats, butter and margarine, cheese, and pastries while including:
- Leafy vegetables – spinach, kale, etc.
- Vegetables – tomatoes, eggplant, etc.
- Fruits – especially berries such as raspberries, etc.
- Whole grains – brown rice, quinoa, etc.
- Poultry – chicken, turkey, etc.
- Fish – salmon, tuna, etc.
- Nuts – almonds, cashews, etc.
- Legumes – lentils, beans, etc.
- Olive Oil
TLC Diet
TLC diet or Therapeutic Lifestyle Changes diet is the fourth diet in our list of the ideal diets that work well for seniors. This diet aims to improve heart health by lowering the risk of heart disease and strokes. TLC diet aid in enhancing the immune system, controlling blood sugar, lowering blood pressure and cholesterol levels, and reducing oxidative stress.
TLC diet can help elders to improve their health while increasing their lifespan. In this diet, you should reduce the intake of food high in fat and cholesterol such as fried foods, fatty and processed meat, full-fat dairy products, egg yolks, and sugary and processed food while including:
- Vegetables – cauliflower, cucumber, etc.
- Fruits – oranges, melons, etc.
- Whole grains – oats, etc.
- Nuts and seeds – almonds, flaxseeds, etc.
- Legumes – beans, peas, etc.
- Fish and seafood – salmon, clams, etc.
- Poultry – lean cuts of skinless chicken
- Red meat
Flexitarian Diet
The last diet on our list of the best diets that work well for elders is the Flexitarian diet. This diet combines the benefits of eating vegetarian foods while consuming animal products but in moderation. This diet aid in boosting heart health and immune function which leads to a long healthy life.
The Flexitarian diet promotes heart health by lowering the risk of heart disease, cancer, and type 2 diabetes. It may reduce blood pressure while increasing good cholesterol. In this diet, you should avoid refined carbs, processed meats, sweets, and fast food while including:
- Vegetables – cauliflower, corn, etc.
- Fruits – grapes, cherries, etc.
- Whole grains – buckwheat, etc.
- Nuts, seeds, and other healthy fats – almonds, flaxseed, avocados, etc.
- Herbs and spices – basil, cumin, etc.
- Organic poultry
- Wild-caught fish
- Free-range eggs
- Grass-fed meat
Personal Care Services by Right at Home Waco
Taking care of your loved ones can be a little bit difficult, especially if they require special care. Hiring a professional care service to aid your loved ones will help make their lives more comfortable. Right at Home Waco offers a wide range of efficient services to fit any client's needs from Companion and Personal Care to Specialty and Veterans Care services.
Every client has their unique needs and requirements and our caregivers are highly trained to provide clients with top-notch services. They assist clients with their ADLs such as dressing, eating, and showering. They also provide professional Personal Care services such as meal preparation according to the client’s health condition, hygiene care, and mobility assistance to make help making life manageable and easier than before.