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Best Diet Plans for Women Over 50

Healthy Eating in 50s

The 50s is the beginning of a new phase of life. If you are a woman and gracefully transiting into your later stages of life, then it would be great to consider diet plans for women to support your heart health and overall well-being.

5 diet plans for women that you may follow if you are over 50.

The Mediterranean diet 

The Mediterranean diet is reliably considered as one of the healthiest eating plans for almost anyone, inclusive of women over 50. The diet is considered by its low saturated fat content, comprising of vegetables, fruits, legumes, nuts, and nut oils, as well as whole grains. Even though this healthy meal plan is mainly plant-based, it also includes moderate amounts of dairy, fish, eggs, and red meat.

As per experts, this diet reduces the risk of various chronic, age-related illnesses like heart diseases, cancer, diabetes, and mental decline. It also helps in 30% reduced risk of obesity in perimenopause and post-menopause issues in women.

The DASH diet

As per the Centers for Disease Control and Prevention (CDC), heart disease is the foremost cause of death for women over the age of 50. Furthermost, the rate of high blood pressure is a key risk factor of heart diseases which significantly increase afterwards the onset of menopause. 

The Dietary Approaches to Stop Hypertension (DASH) diet is particularly designed to avoid and treat ailments like high blood pressure, also called hypertension.

Expert suggests special diet plans for women with low sodium content and food items that are rich in calcium, magnesium, and potassium in your daily meals.

This diet limits the consumption of salt and processed foods including vegetables, fruits, and low-fat dairy, and moderate amounts of legumes, nuts, seeds, whole grains, fish, and poultry. 

The Flexitarian diet

The healthy meal plan is a semi-vegetarian plan-based meal that includes meat, egg, dairy, and fish. The Flexitarian diet is a good option for anyone, especially women over 50, who are interested in boosting the intake of fiber and plant proteins.

This healthy diet offers more iron and omega-3 oils and also tends to be higher in calcium — which is a required nutrient for preserving bone health in women. This diet has additional health benefits, for instance, such diets help in maintaining body weight, heart health, and preventing ailments like diabetes. 

The MIND Diet

The MIND diet is a combination of the DASH and Mediterranean meal plans to create a diet aiming at reducing the risk of dementia and helps in upkeeping of your brain health. This diet encourages eating all sorts of vegetables, fruits, nuts and nut oils, whole grains, fish, beans, poultry, etc.

Intuitive eating

Intuitive eating is a way of life wherein how you eat is equally important to what you eat. It is just the opposite of a traditional diet. It doesn’t impose any rules about what to avoid or when to eat. Rather, lets your internal signals of hunger guide you to eat and lead to an improved body image and quality of life.

Choosing the right diet plans for women is important considering your personal, fitness goals and nutritional requirements. So, make the right choice as to what to eat, how to eat, and feel at your best at all ages! Make sure to consult your doctor before making any major changes in your diet plans.


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