People crossing the 40-year threshold significantly increase the risk of developing diabetes and cardiovascular diseases. The level of blood pressure and cholesterol is rising. These are the consequences of an unhealthy lifestyle.
British scientists have published a list of the most useful food products that will help to cope with these problems.
Oats
Due to the content of soluble fiber - beta-glucan in its composition, it reduces the level of "bad" cholesterol. And avantantramids - rescue from an atherosclerosis, tk.they are unique antioxidants.
Drinking 3 grams of oats a day in the form of cereals or an additive to yogurt reduces the cholesterol content by 5-10%.
Cherry
This berry is just a storehouse of antioxidant sources of anthocyanins. They help in the fight immediately with many diseases of middle age, given the arthritis and gout, which affects more often men. Enjoying cherry berries, you at the same time reduce the content of uric acid in the body.
It is enough to eat three to four times a week for 12 berries or to drink a glass of cherry juice. You can also add to yoghurts.
Almond
As doctors say, almonds protects against cardiovascular diseases and diabetes, because they can not lose weight.lowers the concentration of cholesterol and blood sugar by 9%.But to use nuts you need only those that have not undergone industrial processing. Salted nuts are also not suitable.
Omega-3 acids( fish oil)
So hated by us in childhood, fish oil, it turns out, is very necessary in Balzac's age. It reduces arrhythmia and blood pressure. The most qualitative supplier of fish oil are mackerel, tuna, sardines, salmon and herring.
To obtain enough omega-3 fatty acids, fish should be eaten at least 3-4 times a week and cooked for a couple.
Soybean
These beans not only lower cholesterol, but also increase bone density in postmenopausal women, and in men improve fertility.
It is enough to eat 2 to 3 times a week, both fresh and canned. However, women need to consult with an endocrinologist, because soybean greatly affects the hormonal level.
Tomatoes
Prevent the formation and spread of cancer cells and protect against atherosclerosis, because they contain the antioxidant lycopene. Use, in addition to natural, can be in the form of juice or fresh and unsweetened sauce.
Milk
Struggles with the reduction of muscle mass. Calcium, in large quantities contained in milk, is simply necessary for bone health, especially after 40. Nutritionists have developed recommended norms for milk consumption: for men - 1000 mg, for women - 1200. Milk intake can be supplemented with green vegetables, nuts and seeds. For information - in 100 g of milk contains 118 mg of calcium. Further consider yourself.
Nutritionists remind that excess calcium in men increases the risk of prostate cancer and it is necessary to find out the individual level of calcium by passing the necessary tests. In addition, some people with age, there is intolerance to whole milk, but it can be safely replaced with sour milk drinks( kefir, bifidoc, natural yogurt).
Chicken meat
The human body needs 60g of protein a day. They are given 200 grams of chicken breast, without the skin. Chicken breast strengthens muscles, it does not gain weight, it contains only 1g of saturated fat. So, it will not raise the level of cholesterol in the blood.
Chicken - a great alternative to red meat. If the chicken breast for you is not at all appetizing, you can replace it with a chicken leg, even with a peel. Only 6% of fat, which is also not so much.