Over 50? Dive into these powerhouse foods.

Quinoa, chia seeds, acai berries— the trendy superfoods change every day. Here’s some refreshing news for you: valuable nutrients can be found in your average grocery store aisle. As you hit 50+, risks of heart disease and diabetes increase. To help lower blood pressure and cholesterol, and to help decrease your risk for type 2 diabetes, here's what you should include in your diet: 

Beans

Canned, home-soaked, or however you can get them into your diet — beans are good for the heart, and the whole body. These little guys have been shown to help lower bad cholesterol and hemoglobin, a marker of blood sugar control.

Oats

A bowl of oats can help lower your cholesterol — and consistent consumers of whole grains have been shown to reduce their risk of an early death. 

Apples

Easy enough to find at any corner store and cheaper than their exotic fruit cousins, apples can supply a big punch of fiber and help lower cholesterol.

Nuts

Their health benefits were made famous by the Mediterranean diet: eating an ounce of mixed nuts like almonds, peanuts, and other tree nuts daily has been shown to cut the risk of heart attack, stroke, and deadly heart disease.

Leafy Greens

Feast on a bowl of salad to help keep your brain sharp! Eating 1 to 2 servings of leafy greens has been shown to slow the effects of aging. 

Berries

Another way to give your brain some love: Chow down on strawberries and blueberries. The phytochemicals in berries could help increase blood flow to the brain and cut down on inflammation. No matter their impact on the brain, berries are a great source of fiber and vitamins.

Yogurt

This tart treat is a protein powerhouse. Greek varieties in particular are sources of high-quality protein. Yogurt will also provide some calcium needed for bone health.

Read more about food for the over 50 crowd!

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