7 Best Foods for Men Over 50 !

If you want to know the secret to keeping your doctor’s visits to a minimum, look in your kitchen. Unfortunately, as men get older, their chances of developing health problems such as high blood pressure, heart disease, high blood sugar, diabetes, and prostate cancer increase. None of those conditions are inevitable, of course, but lifestyle habits — particularly how you eat — can make a huge difference in how healthy you stay.

You can reduce the risk of these conditions by improving your diet, focusing on foods that have been shown to boost our health and reduce the likelihood of a scary diagnosis.

Here are seven of the best foods men over the age of 50 should add to their diets and why. If you aren’t already eating these items, there is no need to fret over what to do with them. There are tips on how to include them, painlessly.

Mushrooms

Mushrooms ''beef up'' dishes, even vegetarian fare, by giving them a meatier taste that many men like, says Leslie Bonci, RDN, a Pittsburgh-based sports nutrition consultant and dietitian. With only about 20 calories per cup, they're a source of potassium, which is helpful in offsetting sodium effects and lowering blood pressure, according to the American Heart Association.

Tart Cherries

Tart cherries can work as an anti-inflammatory, Bonci says. In her work consulting with sport teams, she often recommends athletes drink tart cherry juice to reduce the inflammation from vigorous training, and research backs up her suggestion. In the May 2013 issue of the Scandinavian Journal of Medicine & Science in Sports, a scientific review of tart cherry research involving athletes found that consuming the juice may enhance recovery of muscle function, inhibit the inflammation and oxidative stress caused by exercise, and lessen pain.

Tart cherries may help minimize the pain of osteoarthritis and gout, another form of arthritis caused by high levels of uric acid in your blood, according to a study in the November 2014 issue of Journal of Functional Foods. Researchers credit the substances known as anthocyanins in the cherries, which have antioxidant and anti-inflammatory properties.

Eggs

''As men age, their muscle mass decreases," says Jim White, RDN, a spokesperson for the Academy of Nutrition and Dietetics, and a Virginia Beach dietitian and personal trainer. "Eggs are a great source of protein," he says, and that can help with the dwindling muscle mass. Although the pendulum has swung back and forth on the healthfulness of eggs, currently most experts see a role for them in our diet. Eggs also have lutein, which may reduce the risk of the macular degeneration, an eye condition that can cause blindness. 

  Berries

Berries may reduce the risk of cancers, says Deepak Talreja, MD, a cardiologist and assistant professor of medicine at Eastern Virginia University Medical School, Norfolk. Research is ongoing, but some studies have found that blueberries, for instance, inhibit inflammation, which may decrease the risk of some cancers. A review of research examining the anti-cancer properties of blueberries, published in the October 2013 issue of Anticancer Agents in Medicinal Chemistry concluded that the little blue orbs might help inhibit the growth of cancer cells.

Blueberries aren’t the only berries that might help fight cancer. A diet that includes freeze-dried black raspberries and strawberries inhibited esophagus cancer by 30-70 percent and colon cancer by 80 percent, according to rat studies done at the Medical Collegeof Wisconsin Cancer Center in Milwaukee. Whether humans would experience the same anti-cancer benefits have yet to be proven.

  Kefir

Recently, gut microbiota — the bacteria in our intestines — have garnered a lot of attention from the scientific community. It turns out that they might be the key to health, as they've been linked to how our immune system functions, how we absorb nutrients, and even how we regulate mood.

Kefir is fermented milk with prebiotics and probiotics that can help promote healthy gut microbiota. Probiotics are good bacteria and prebiotics are the food that feeds them. Thus, kefir is a symbiotic gut health food — meaning it contains the bacteria and its food. Kefir may help ward off GI problems that can occur later in life, White says. In addition, scientists have found that kefir helps to reduce inflammation in the gut of mice, and reduce blood sugar levels in patients with diabetes.

Avocados

Like you needed a new reason to indulge in guacamole: Avocados are loaded with heart-healthy monounsaturated fats that may help keep cholesterol levels low. And that's something that men need as they age, White says. One medium California avocado has about 230 calories, but it also has about 10 grams of fiber and about 20 grams of fat. Plus, avocados have also been linked to weight loss and lower levels of inflammation

Beans

These little spheres of protein carry lots of blood benefits that may help keep heart disease and diabetes at bay. A scientific review of 26 clinical trials published in the Canadian Medical Journal found that eating a 3/4 cup of beans daily could lower LDL (bad) cholesterol levels by 5 percent. And that, of course, can reduce your heart disease and stroke risk. But that isn’t the only way beans can help your blood profile. When people with type 2 diabetes consumed 1 cup of beans daily over 3 months for a 2012 study published in the Archives of Internal Medicine, they experienced lower blood sugar levels and blood pressure.

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