Active Aging Presented by Public Health Seattle-King County
As you get older, it’s more important than ever to think about how you can improve your long-term health. While balancing your career, family, and personal wellness, it can be hard to find ways to keep your energy up, prevent disease, and stay active. Luckily, your diet plays a vital role in how well — and how long — you live.
By focusing on healthy, nutrient-dense foods, it’s easy to get the vitamins, minerals, and antioxidants you need to help combat aging, reduce inflammation, and improve your overall health. According to Rahaf Al Bochi, R.D.N, spokesperson for the Academy of Nutrition and Dietetics, adding nutrient-dense foods to your diet can even help lower your risk of chronic disease.
Here are some of the top foods you can incorporate into your diet that will help you live a longer, healthier life.
Leafy Greens
Leafy greens like spinach and kale provide you with vitamins A, C, and K, calcium, and protein, among other essential nutrients like fiber and antioxidants. Adding greens to your diet can help reduce your risk of cognitive decline, chronic disease, and heart disease.
How to Eat More Greens
- Eat them raw in salads with your favorite toppings and dressings.
- Add spinach or kale to your smoothies for a quick and easy boost of nutrients.
- Add them to other dishes like soup or stir-fry.
Berries
High in fiber and vitamins, berries are also packed full of antioxidants. Research shows that berries are a tasty option that provide many health benefits like lower cholesterol, improved heart health, and improved blood pressure. Whether they’re fresh or frozen, berries are a great addition to your diet.
How to Eat More Berries
- Use strawberries or blueberries as toppings for your yogurt or oatmeal.
- Blend them into smoothies.
- Add them to your salads.
Fatty Fish
Salmon, sardines, trout, and other fatty fish are excellent sources of omega-3 fatty acids, which are extremely important for brain health, heart health, and anti-inflammation and can even help prevent the risk of autoimmune diseases. Research also shows they can reduce your risk of Alzheimer’s and vision impairment as you get older.
How to Eat More Fish
- Bake salmon with lemon slices and herbs.
- Add canned sardines or tuna to your salads.
- Replace other proteins in your meals with fish.
Nuts and Seeds
Nuts and seeds are high in healthy fats, fiber, antioxidants, and other essential nutrients. This makes them a great option for improved heart health and lower cholesterol. Some studies show they may even help reduce inflammation and risk of heart attacks and strokes.
How to Eat More Nuts and Seeds
- Snack on mixed nuts instead of processed snacks like chips.
- Add chia or flaxseed to smoothies, yogurt, or oatmeal.
- Use almond butter on sandwiches or as a dip for fruit slices.
Legumes
Beans, lentils, and chickpeas are a staple of many cultures. Not only are they packed with protein, antioxidants, and other essential nutrients, but they’re also very affordable. Legumes are excellent for heart health and can help lower your cholesterol and blood pressure.
How to Eat More Legumes
- Enjoy a lentil soup or a hearty chili with beans.
- Add chickpeas to your salads or make them into a delicious hummus.
- Use chickpeas or beans in place of meat when enjoying dishes like tacos.
While many factors contribute to a long and healthy life, like how active you are, your diet has a significant impact on how well you age. By adding some of these tasty, nutrient-dense foods into your meals, you can nourish your body, protect yourself against chronic diseases, and enjoy an active, fulfilling life for many years to come.
Active Aging is presented by Public Health- Seattle & King County. Public Health- Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice by the Black community and supports efforts to improve equity and achieve social justice. We want everyone to get health insurance and access health care. Visit www.kingcounty.gov/health for health insurance, flu and COVID-19 testing locations.
