The 5 Best Diets for Women Over 50

If you’re a woman trying to smoothly transition to the next stage of life the number of food choices is staggering -however, none of them is beneficial for your health.

Many women who are over 50 are seeking out diets that support heart or brain function, ease menopausal symptoms or improve their overall well-being.

The diets described in this article were selected according to the following factors:

• Simple to follow. Apart from providing clear guidelines and easy shopping lists The diet doesn’t need supplements.
• Flexible. You can make adjustments based on your individual preferences and dietary needs.
• Not too restricting. You won’t need to remove large amounts of food items from your diet plan.
• Balanced nutrition. You’ll eat plenty of healthy fats and proteins as well as quality carb source and macronutrients.
• Research-based. Scientific studies back the benefits of diet for health.

Here are five of the most nutritious diets for women who are over 50.

1. The best all-around diet All-around diet: the Mediterranean diet

It is said that the Mediterranean diet is often rated as one of the healthiest diets for anyone, even women over 50.

Based on the eating habits of the people living who lived in Greece in Greece and Southern Italy in the 1960s This diet is distinguished by the low amount of saturated fat. It is primarily comprised of fruits, legumes, vegetables nuts, whole grains. It includes olive oil as the main source of added fat.

While it is true that the Mediterranean diet is primarily plant-based, it does include moderate quantities of dairy and fish in addition to little amounts of eggs, poultry or red-meat.

Numerous studies have proven that this diet lowers the risk of developing numerous chronic, age-related illnesses such as heart disease, diabetes and cancer as well as mental decline.

A study also linked with the Mediterranean food plan with an increase of 30% in the risk of obesity among peri- as well as postmenopausal females.

The Mediterranean diet is superior to other popular diets due to its sway to adapt. Foods and food groups are forbidden, not even red wine and treats are permitted in moderation.

2. The best heart-healthy diet is the DASH diet

As per the Centers for Disease Control and Prevention (CDC) Heart disease is among the main causes of death in women who are over fifty ( 4Trusted Source).

In addition, levels of blood pressure, one of the major risk factors for heart disease rise significantly following the onset menopausal symptoms ( 5).

Dietary Approaches to Stop Hypertension (DASH) Diet is developed to help prevent the development of high blood pressure and to treat it, which is also known as hypertension ( 6Trusted Source).

It’s distinguished with its relatively low amount of sodium as well as the emphasis on food items that are rich in potassium, calcium, and magnesium, all of which are believed to lower blood pressure.

The sodium limits vary based on the individual requirements. Some people limit their intake of sodium to a maximum of 2,300 mg per day, some limit it to 1,500 mg. Both figures are in line with American Heart Association’s sodium guidelines ( 6Trusted Source, 7Trusted Source).

DASH diet mostly consists of fruits, vegetables and dairy products with low fat as well as moderate quantities of whole grains as well as legumes, nuts seeds as well as fish and poultry. Sweets and red meat are generally prohibited, however they can be eaten sometimes, while the use of processed meats or those that are cured is prohibited.

Restricting the consumption of salty, processed food items in favor of more nutrient-rich whole foods provides other benefits, including lower cholesterol levels and better the control of blood sugar ( 6Trusted Source).

Read Also

• The Dieta Mediterranean: A Meal Plan and Beginner’s Guide
• 7 Best High-Protein Dinner Ideas for Weight Loss
• Keto ACV Gummies: The Perfect Combination of Health and Taste
• The best keto snacks Ultimate Guide: A Low-Carb Treats

3. The best plant-based diet: the Flexitarian diet

The Flexitarian diet is a semi-vegetarian program that is mostly plant-based however occasionally includes eggs, meat dairy, fish, and other foods. ( 8Trusted Source).

This eating style is popular with women who are cutting down on their intake of animal products for safety, animal welfare or environmental reasons ( 8Trusted Source).

It is a great option for those who want to eat flexibly. Flexitarian diet is an excellent alternative for anyone who is interested in increasing their intake of protein and fiber from plants who recognizes the benefits of animal products in terms of nutrition and is willing to consume the animal products as often as they are necessary.

It was found that the Australian Longitudinal Study on Women’s Health found that vegetarians who are strict and vegans have a higher risk of not getting enough intake of omega-3 fats and iron, that are essential to women’s overall health ( 9Trusted Source).

In comparison to such strict diets, the Flexitarian diet offers more omega-3s and iron from food sources such as red meat and fish. It is also higher in calcium, one of the most important nutrients for maintaining bone health for postmenopausal women ( 8Trusted Source).

Recent research suggests that this type of eating provides additional benefits to your heart and weight health and prevention of diabetes ( 8Trusted Source).

4. Healthiest for your brain The MIND Diet

The sex of the age group and gender are major risk factors for developing dementia The prevalence of dementia is much higher for women than in males. Indeed, about two-thirds (65%) of people suffering from Alzheimer’s disease, the most frequent type of dementia are female ( 10Trusted Source).

The MIND diet was created to decrease the risk of developing Alzheimer’s disease as well as other forms of cognitive decline that is a result of aging.

MIND is an abbreviation for “Mediterranean-DASH Intervention to Neurodegenerative delay.” As its name implies, it blends components of Mediterranean as well as DASH diets, which have been proven to improve the health of the brain.

It promotes whole grains as well as berries, leafy vegetables olive oil, beans as well as fatty fish. Red meat, fried foods cheese, butter and sweets are not recommended.

Numerous studies have proven that research has shown that the MIND diet can reduce the risk of developing dementia. People who adhere to the diet strictly have the lowest risk, those who follow it moderately might still see a slow rate of decline in mental health ( 11Trusted Source, 12Trusted Source, 13Trusted Source).

5. Ideal for women unhappy with their diets: The ability to eat intuitively

If you’ve tried numerous diets that have failed and you’re looking to break the diet cycle, then intuitive eating could be the best for you.

A long-term, restrictive diet can result in a myriad of negative effects, such as the loss of bone mass, weight gain, eating disorders and a diminished health ( 14Trusted Source, 15Trusted Source, 16).

Intuitive Eating is a program that is designed to change your mindset about diet and develop an enjoyable relationship with your body as well as the food you consume. It was developed by dietitians who believe that dieting for a long time causes psychological and physical harm.

Intuitive food is comprised of 10 basic principles that are based on concepts such as finding peace with food and your health and coping with your feelings without food.

There is no restriction on food and there aren’t any rules that regulate portions or meal times. Instead, the aim is to teach you how to tune into your body’s natural cues for fullness and hunger to ensure that you don’t need a specific diet to nourish your body mentally or physically.

A recent study has linked an intuitive approach to eating to better mental well-being and lower likelihood of developing disorders of eating.

Further research suggests that those who adhere to this program might be more likely to keep the weight they are at, although it’s important to remember that weight loss isn’t the primary goal.

If you’re looking for more information on this technique then you should check out the manual “Intuitive Eating” by Evelyn Tribole, MS, RDN along with Elyse Resch MS, RDN.