What You Should Be Eating in Your 50s, The Complete Guide

According to experts, these meals can help you be your healthiest self in your 50s.
Whether you've recently turned 50 or have been in your 50s for a while, your body is likely going through a lot of changes.
Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Everything Easy Pre-Diabetes Cookbook, says, "This is the time of life when many of us notice increases in blood pressure, cholesterol, and blood sugar, putting us at a higher risk for cardiovascular disease and diabetes."
Because your body changes as you get older, it's critical to adjust your lifestyle and nutrition to meet the various challenges you may face.
We spoke with a number of specialists to compile a comprehensive list of what you should be eating in your 50s. Also, read The Best Way to Get a Lean Body After 50, Says Science for suggestions on how to stay active and motivated.

1. Avocado
   Avocados are a popular superfood for individuals of all ages, but their nutritional worth is more beneficial as you get older, especially as you hit your 50s and 60s.

2. Olive oil
   Even if you're 50 years old, you can improve your longevity by eating olive oil.
   "An excellent source of monounsaturated heart-healthy fats and antioxidants, olive oil has been studied for decades as a key ingredient contributing to longevity in blue zones, or areas of the world where people live the longest," says Burak. "This is because it is an excellent source of monounsaturated heart-healthy fats and antioxidants, which can reduce your risk of inflammation and chronic disease."
   Check out The #1 Best Diet for a Longer Life, Says Dietitian for more information on the Blue Zone diet and what it's like to eat this way.

3. Wild salmon
   Salmon is an excellent source of heart-healthy fats and antioxidants, and it has been shown to help decrease inflammation and enhance heart health. "Fish oil from wild sources, such as salmon, is abundant in omega-3 fatty acids and may help to delay the ageing process by avoiding heart disease and dementia development by supporting brain function," adds Burak.

4. Blueberries
   Blueberries are another fantastic item to eat in your 50s, according to Jamie Feit, MS, RD, proprietor of Jamie Feit Nutrition.
   "Blueberries are high in vitamins, fibre, and antioxidants, and have been shown to reduce blood sugar, cholesterol, and keep you satisfied," Feit explains.

5. Brazil nuts
   Brazil nuts are not only a tasty and low-calorie snack, but they're also high in selenium, a beneficial mineral.
   "Selenium is a mineral that works in the body to give antioxidants that assist your immune system operate correctly and reduce inflammation," adds Feit. This is especially significant beyond the age of 50, because one of the most well-known effects of ageing is a reduction in immunological function.

6. Flaxseeds
   Flax seeds are a health powerhouse that have been linked to decreasing blood pressure, lowering cholesterol, and even preventing cancer cell growth.
   "Flax seeds are also high in omega-3 fatty acids, which can aid with skin clarity, joint and bone health, and even boost mood," Feit explains.
   Make these Flax Seed Buttermilk Pancakes if you're searching for a tasty way to get more flax seeds into your diet.

7. Walnuts
   They can also benefit your mental health, according to Menopause Diet Plan, A Natural Guide to Hormones, Health, and Happiness.
   "Persons who ate 5 servings of walnuts weekly had a 14 percent reduced risk of mortality (from any cause), a 25% lower chance of dying from cardiovascular illnesses, and gained more than a year of life expectancy compared to people who ate no walnuts," Ward adds.

8. Beans
   Beans are one of the most important foods to eat for good ageing, which many people are unaware of.
   "Beans are high in soluble and insoluble fibre, potassium, and have been shown to help trap cholesterol in the GI tract as well as control blood sugar," Pincus says. "They also contain plant-based protein, as well as copper, phosphorus, manganese, and magnesium, which are nutrients that many Americans don't get enough of."
   The United States Dietary Guidelines for Americans, according to Pincus, recommend consuming roughly 3 cups of legumes, including beans, per week, or about 1/2 cup per day.

9. Oats
   Oatmeal has repeatedly shown to be a dependable and healthful supplement to any diet, particularly for people over the age of 50.
   "Oats contain antioxidants that can help to reduce inflammation and contribute to cardiovascular health," says Pincus. "Oats also contain soluble fiber beta-glucan, which has the benefit of binding with cholesterol as well as helping to control blood sugar and contributing to a healthy gut while keeping you fuller for longer."