1. Too Much Salt
Eating too much sodium can cause hypertension and increase your risk of stroke and heart disease. This is very problematic because it causes our arteries, which already harden as we get older, to become more vulnerable to the harmful effects of sodium. In fact, around 70 to 75 percent of older people suffer from high blood pressure.
Solution: Avoid processed, packaged foods, dine out less and start reading the nutrition label (20 percent DV or over is too much sodium).
Most Americans don’t eat the right amount of veggies 2 to 3 cups a day which is recommended by the USDA.
Not eating enough of your greens can cause a higher risk of nutritional problems, heart disease, diabetes and even some cancers, according to Harvard.
Solution: Eat more produce. They give you anti-inflammatory vitamins, heart-healthy fiber and powerful antioxidants.
It’s almost impossible to avoid sugars in foods. Sweetened beverages make up 47 percent of all added sugars in Americans’ diets, says the American Heart Association.
But this can cause serious problems. Consuming too much sugar can lead to chronic inflammation, high blood pressure, diabetes and even fatty liver disease, which are all connected with a greater risk for stroke and heart attack, according to Harvard Health Publishing.
Solution: Read food labels and go for foods with zero added sugars.
4. Not Enough Fat
While lowering saturated fats — which is said to increase your bad cholesterol and raise your risk of heart disease — is a smart idea for your long-term health, you should not forgo all fats if you want to age well.
Fats are fundamental for energizing your body, supporting growth of cells, protecting your organs and helping your body absorb nutrients.
Fats are also insulators for your joints, and omega-3 fatty acid helps heart health. Omega-3s can even lower your triglyceride levels and raise your “good” cholesterol levels, which can also lower the plaque buildup in your arteries and that will lower your risk of stroke and heart attack.
Solution: Consume more omega-3-rich foods. Some of the best are walnuts, salmon, flaxseed and sardines.
Author: Steven Sinclaire