Good news, chocoholics: The same dark chocolate that makes your taste buds sing can also do wonders for your blood pressure. The Mediterranean diet is one of the best diet plan choices for men over 45 because it can significantly reduce your risk of heart disease. Partly due to hormonal changes and partly due to a decrease in lean body mass and a subsequent increase of fat mass" explains Sarah Koszyk, MA, RDN, dietitian and co-author of Brain Food: 10 Simple Foods That Will Increase Your Focus, Improve your Memory, and Decrease Depression. If you typically buy the canned variety, check the label for additives like sugar and salt and rinse your beans thoroughly before digging in. And get this: Cherries can also help whittle your middle. Any unspecific or “cookie-cutter” weight loss plan won't … It should not be This Zero Belly Cookbook recipe is only 312 calories. , The material appearing on LIVESTRONG.COM is for educational use only. You already knew that nutrient-packed leafy greens like kale, bok choy and spinach should make a regular appearance in your diet, but were you aware that they can help keep you aches and pains at bay? Mix a cup of cooked oatmeal with 8 chopped walnut halves (another tasty cholesterol-lowering food), 1 tablespoon of chia seeds, and 1 cup of blueberries for a meal that's a powerhouse of heart health. This year's parade will have some major changes. The added weight increases their risk for heart disease, diabetes and an early death. "If you have high cholesterol, you may want to consider eating oats daily. But before you reach for that orange to stay healthy, consider this: Guava provides 600% of the day's vitamin C in just one cup! Roast them up as a side to grilled meats or fish, or slice and bake them into healthy fries. It's important to have a high-quality diet of lean protein, whole grains, and fruits and vegetables," Dr. Stanford says. A low-carbohydrate diet typically limits total carbohydrate intake to 50 g to 150 g, according to MayoClinic.com. Just as the fat in your midsection causes plaque to clog the arteries feeding blood to your heart, so, too, does it clog up the arteries around the brain—a contributing factor in the development of Alzheimer's. any of the products or services that are advertised on the web site. If you had the power to make your life better in just 30 seconds, would you use it? To add the yellow spice to diet, sprinkle it on a tofu scramble, toss it with roasted vegetables or add it your brown rice—the options are truly endless. Make the most of the benefits from tea with The 7-Day Flat-Belly Tea Cleanse! Fruits and vegetables are low in calories and loaded with nutrients that help fight disease. Quinoa, amaranth, farro, wheat berries and bulgur are some of Smith's favorites. The diet consists of mostly plant-based foods, including fruits, vegetables, whole-grains, legumes, nuts and seeds. Our arteries help pump the blood from the heart, so if the blood flow isn't as good and the heart has to work harder, blood pressure can increase." Although the tropical fruit packs 4 grams of protein per cup, Smith suggests pairing guava with an additional source of protein—like nuts or a low-fat cheese stick—to ensure blood sugar levels remain even-keeled. Curcumin, the active ingredient in the Indian spice, blocks the effects of pro-inflammatory enzymes and chemical pain messengers, easing arthritis pain and swelling. Good news, oatmeal lovers, you're go-to morning meal is one of the best foods you can eat after you celebrate the big 4-5. Soluble fiber is thought to stick to cholesterol and prevent it from being absorbed in the body," explains Koszyk. "Our blood vessels have receptors that monitor our blood pressure and naturally make changes to help maintain a consistent blood pressure. This type takes longer to digest than other fibers, making it a very "low glycemic" carbohydrate that helps prevent blood sugar spikes. According to a 2010 American Journal of Clinical Nutrition report, eating three servings of whole grains daily was linked with a reduction in systolic blood pressure. And it's not just run-of-the-mill fiber, but a special form called "resistant starch." MayoClinic.com: Low-Carb Diet: Could it Help You Lose Weight? As men age, it becomes harder for them to keep weight off because of their inactivity and decrease in lean body mass, according to the American Dietetic Association. These are the tasty ways to keep diabetes, weight gain, joint pain—and other age-related ailments—at bay. But there are a number of surprising sources that can help you meet your daily dose, which is 600 to 1,100 milligrams, according to The Institute of Medicine. Fatty fish like wild salmon contain omega-3 fatty acids that help reduce inflammation, slow the plaque... 2 Wondering how much to eat? But it may also be one of the best diet choices for men because its high fruit and vegetable recommendations. It's the perfect year to create a new tradition. In fact, a Journal of Agricultural and Food Chemistry study found that anthocyanins could reduce insulin production by as much as 50%! It's also one of the best sources of dietary fiber in the world, packing 11 grams in a 2 tablespoon serving, which is particularly good news for your waistline. While the low-carbohydrate diet will help men over 45 lose weight, some men may find it difficult to stay away from breads and fruits the rest of their lives. And there's a good reason why: When you take care of your body by eating right, you prevent age-related weight gain—the number-one way to pump the brakes on the passage of time. According to an Annals of Neurology report, consuming a diet rich in blueberries and strawberries may help slow mental decline and help maintain memory and focus into your golden years. These days, many of the well-known low-carbohydrate diets encourage the use of lean meats, like chicken and fish, and monounsaturated and polyunsaturated fats. Nowadays you could be halfway to 90 and still be a hipster icon like Jared Leto or Sophia Coppola, have shredded abs like Justin Theroux or Mark Wahlberg, or crack up the cool kids like Amy Poehler or Keegan-Michael Key. Corleone holds a Bachelor of Science in nutrition. diagnosis or treatment. They're sweet, they're juicy and they make perfect additions to salads, oats, and smoothies. Roast them up as a substitute for professional Medical advice, diagnosis or treatment it makes. Just 30 seconds, would you use it oil your go-to cooking fat and using in... You steer clear of the stuff Low-Carb diet: Could it help you lose your love and! 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