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Nutrition Tips for Healthy Aging

Good nutrition is important at any age, but it becomes especially important as you get older. Eating a balanced, nourishing diet helps keep your body strong, supports healthy aging, and can reduce the risk of chronic conditions. With a few simple adjustments, you can stay energized and feel your best.

As you age, your nutrition needs naturally shift. Your body may require higher amounts of certain nutrients (like vitamin B12, calcium, and vitamin D), but it may be harder to get them. This could be for many reasons. You might feel less hungry, have problems chewing, or find meal planning less enjoyable, especially if you live alone.

The good news: with a little planning, you can get the most nutrition from the foods you eat. The suggestions below can help. If you need more support, talk to your doctor. They may recommend meeting with a dietitian who can help you create a plan that works for you.

How can older adults use good nutrition to stay healthy?

Build a balanced foundation:

  • Eat a variety of foods to get a wide range of nutrients.  
  • Take a daily multivitamin with about 100% of the daily value (DV) for key vitamins and minerals (unless your doctor advises otherwise). 
  • Eat plenty of fruit and a variety of vegetables. Pick fresh, frozen, or no-salt canned options. 
  • Choose foods high in vitamin B12, such as fortified cereal, dairy, meat, poultry, fish, and eggs. 
  • Get enough calcium and vitamin D from foods like dairy, tofu, fortified orange juice, and leafy greens. 
  • Include protein every day from lean meats, fish, poultry, eggs, cheese, beans, nuts, and seeds. 
  • Aim to make at least half of your grain intake whole grains, including 100% whole wheat bread, whole grain cereals, and brown rice.

If constipation is a concern:

  • Eat high-fiber foods such as fruit, vegetables, whole grains, and cooked dried beans. 
  • Drink plenty of fluids (If you have kidney, heart, or liver disease and have to limit fluids, consult with your doctor before increasing the amount of fluids you drink). 
  • Ask your doctor if a stool softener may help. 

If chewing is uncomfortable:

  • Choose canned or cooked fruits and vegetables.  
  • Chop meat, use shredded meat, or add sauces and gravy to soften texture.  
  • Try soft protein foods like cottage cheese, eggs, peanut butter, or cooked beans. 

If grocery shopping feels challenging:

  • Consider grocery delivery services. 
  • Contact volunteer organizations for assistance. 
  • Ask family or neighbors for help.

If cooking has become more difficult:

  • Consider taking a cooking class, if you’re able 
  • Use a microwave for simple meals like frozen entrees or prepared foods. 
  • Join group meal programs through senior centers. 
  • Try meal delivery services such as Meals on Wheels. 

If your appetite has decreased:

  • Eat smaller meals more often. Try 4- 5 small meals a day instead of 1-2 large ones. 
  • Eat with friends, family, or in group meal programs to make mealtime more enjoyable.  
  • Ask your doctor if medications could affect your appetite or taste. 
  • Use herbs and spices to add flavor. 
  • Seek support if you think you may be depressed, as this can affect appetite and daily activities.

With a few simple strategies, you can nourish your body, support your well-being, and enjoy a vibrant, healthy life at any age.
 
Looking for simple, healthy meal ideas? Visit our Cooking & Nutrition Hub for recipes, guides, and more. 

Beyond the Plate: How Nutrition Impacts Your Overall Health

Did you know?

A recent survey from the American Gastroenterological Association revealed that nearly 40% of Americans have limited their daily activities due to digestive issues.*  

Let’s explore how improving your gut health through diet can transform your overall health.

The Gut-Health Connection: Fueling Your Well-being 

What you eat directly impacts how you feel—it’s not just a saying; it’s a fundamental truth. If you’re feeling sluggish, experiencing digestive issues, or just not at your best, the answer might be on your plate. A well-balanced diet and a healthy gut are cornerstones of vibrant well-being and play a critical role in preventative care. 

Discover how nourishing your body from the inside out with the right foods can transform your health and fuel your body and mind.

VEBA Swoop, Long/Thin Version

Gut health can impact your health in many ways, including:

Inflammation

Chronic inflammation can lead to autoimmune diseases and obesity.

Your Immune System

An unhealthy gut increases the risk of infections and disease.

Weight Management

A gut bacteria imbalance can contribute to weight gain.

Skin Health

Imbalances can cause conditions like acne, eczema, and psoriasis.

Mental Health

Imbalances can lead to mood disorders (anxiety and depression).

Energy Levels

An unhealthy gut can lead to fatigue.

Gut health can impact your health in many ways, including:

  • Your Immune System – an unhealthy gut increases the risk of infections and disease 
  • Mental Health – imbalances can lead to mood disorders (anxiety and depression) 
  • Inflammation – chronic inflammation can lead to autoimmune diseases and obesity 
  • Skin Health – imbalances can cause conditions like acne, eczema, and psoriasis   
  • Weight Management – a gut bacteria imbalance can contribute to weight gain 
  • Energy Levels – an unhealthy gut can lead to fatigue

Nourishing Your Body: Practical Tips

Improving your digestion starts with good gut health. This entails adding the right types and varieties of foods to your diet, controlling portion sizes, staying active, and being mindful of your body’s signals after eating.

Here are some specific tips:

One man doing guided meditation yoga self care practice at home

Focus on Fiber

Load up on fiber-rich foods like fruits, vegetables, and whole grains. Aim for at least five servings of fruits and vegetables daily.

Group of people dancing for exercise

Variety is Key

Include a colorful array of fruits and vegetables to ensure you’re getting a wide range of vitamins and minerals.

Woman outside on a yoga mat meditating with laptop in front of her

Portion Control

Use smaller plates and bowls. Measure your portions to get a better sense of how much you’re eating. Be mindful of hunger cues and avoid overeating.

One man doing guided meditation yoga self care practice at home

Stay Active

Regular physical activity supports healthy digestion and overall well-being.

Group of people dancing for exercise

Mindful Eating

Pay attention to how your body feels after eating. Avoid eating too quickly and allow your body time to digest.

Supporting a healthy gut starts with a nourishing morning meal, as this sets the stage for efficient digestion and nutrient absorption throughout the day.

Want to learn how to make the most of your breakfast to benefit your gut and overall well-being? Download our Build a Better Breakfast guide.

Inside, you’ll discover why protein and fiber are so important for sustained energy and a healthy gut ecosystem, along with delicious recipes to help you incorporate them.

Additional Resources

Cooking & Nutrition Hub

Find tools and resources for your journey toward better health and well-being.

Hub Access

Recipe Library

Devour delicious and nutritious recipes the whole family will love.

View Recipes

Class/Event Calendar

Feel more confident in the kitchen by attending a virtual or in-person session on healthy eating or cooking.

Calendar

VEBA Blog

Explore numerous articles related to cooking, nutrition, and overall wellness, including articles on gut health.

Blog Posts

Preventative Care Screenings Infographic

Refer to this resource to find out what screenings you need based on your age.

PDF Infographic

Appointment Ready: Doctor’s Visit Prep Guide

This resource provides tools and information to get the most out of your visit to your healthcare provider.

Guide PDF

Need More Support?

Care Navigation – Start your nutritional wellness journey by meeting with a Care Navigator, a Registered Holistic Nurse. Together, you will create a customized strategy to help you become the best version of yourself. To learn more, visit: Care Navigation. 

Whole Health Coaching – Get support and guidance for healthy eating and overall wellness with this comprehensive six-session program. Led by trained coaches, you’ll develop a personalized plan that focuses on goal setting, behavior change, and habit formation. Visit Whole Health Coaching to get started.

Benefits Information/Assistance – Reach out to The California Schools VEBA Advocacy Team if you have questions about your benefits. Contact The Advocacy Team at 888-276-0250 Monday-Friday from 8 am-5 pm PST or fill out the contact form here.

*Source: American Gastroenterological Association: Daily Lives Disrupted By Digestive Troubles,

What’s In and What’s Out When It Comes to Your Health

Your small, daily habits add up to larger lifestyle choices that influence your health. It’s important to take stock of your daily habits and evaluate where you have room to grow. We’ve compiled a “what’s in and out” list to help you think through areas where it’s common to struggle with unhealthy behaviors. Check out these simple yet effective ways to replace these habits with healthier alternatives.

In: Good sleep 
Out: Stress and sleep deprivation 

Sleep plays a pivotal role in so many aspects of our health, from keeping our minds strong to warding off illness and disease. Unfortunately, many people fail to get the sleep they need, and an estimated 50 to 70 million people in the U.S. have a sleep disorder. Adults should get between seven and nine hours of sleep each night — and the quality of that sleep is crucial. Here are three relaxation techniques to help you fall asleep! 

In: Pleasure Reading 
Out: Binge-watching and doom-scrolling 

In a sea of streaming video and ever-present screens, doom-scrolling and binge-watching are often the entertainment of choice above the more old-school option of reading a book. But research says reading can provide a healthy distraction from life’s day-to-day worries and pressures while also making us smarter, happier, and even more empathetic toward others. Audiobooks are an excellent way to read while engaging in physical activities like walking or exercising. There are free audiobook resources available, such as Librivox, OverDrive, and Audible‘s free trial, which offer a wide range of titles to choose from without any cost.

In: Homemade meals 
Out: Eating out and ordering in 

People are looking for fast and tasty foods to fit busy lifestyles. But whether you’re eating carryout or sit-down restaurant cuisine, researchers say you’ll consume about 200 more calories a day and more saturated fat, cholesterol, and sodium than if you made your meals. Cooking at home, however, helps you avoid these pitfalls and is an opportunity for creativity, togetherness, and cost-cutting. 

Looking to improve your cooking skills? Need recipe ideas that are not only healthy but also affordable and simple to make? The VEBA Resource Center offers free in-person and virtual cooking classes to learn how to cook meals from our extensive recipe library.  

In: Saying no 
Out: Always hustling 

Sometimes, your body, mind, or heart sends a message that it needs time off. It’s important to heed that call, especially if it’s coming from all three at once. Occasionally saying no to an invite, request or assignment is a true form of self-care, which can lead to reduced stress; improved mood, immunity, and self-esteem; and a variety of other physical, mental, and emotional health benefits. 

In: Sober curiosity 
Out: Regularly drinking 

According to the U.S. Department of Health and Human Services, drinking can take a serious toll on your body. Limiting how much you drink or taking a complete break from drinking, what some refer to as being “sober curious,” can help boost your immunity, limit your risk of disease, lead to weight loss, and improve your sleep, concentration, energy, performance, skin health, and even your relationships. 

In: Hygge 
Out: FOMO 

Everyone occasionally experiences FOMO, or the fear of missing out, but going to every social event can be exhausting and expensive and can lead to overindulgence in food and alcohol. Instead, consider enjoying more “hygge,” a concept originating in Denmark and Norway, which means to take time away from the daily rush to be together with people you care about — or even by yourself — to relax and enjoy life’s quieter pleasures.” 

California Schools VEBA’s Self-Regulation Toolkit is a great starting point with daily 5-minute activities that will help you use your time more mindfully!  

In: Digital detox 
Out: Endless screen time 

On average, Americans spend more than seven hours looking at a screen. And most use their smartphones for over three and a half hours every day — not counting when they’re talking to someone. All this screen time can have negative effects on your health, both physical and mental, which is why experts recommend no more than two hours of screen time per day. Here are some tips to regulate phone use more healthily. 

In: Authentic friendships 
Out: Accumulating social media “friends” 

Friendship is good for your health. When you’re with friends, your body releases the hormone oxytocin, which combats stress and creates calm. And the more time spent with friends, the less likely you are to develop health issues and dementia. But creating and sustaining friendships takes commitment far beyond “liking” the occasional post. One study found it takes hundreds of hours — all worth it — to become true friends. 

In: Movement every day 
Out: Overexercising 

The CDC recommends adults get at least two and a half hours of moderate-intensity activity each week. However, you don’t need to spend hours in the gym to meet this goal. Thirty minutes a day, just five days a week will do the trick. Pushing your limits can lead to poor performance and health problems, including overuse and stress injuries, too much weight loss, and decreased immune performance. 

VEBA members can sign up for live classes, in-person and virtually, available seven days a week! There’s also a video library of on-demand classes you can access anytime, anywhere. 

In: Water 
Out: Caffeine-laden energy drinks 

Water is an ideal choice for hydration. While some people prefer sports drinks over water because of the taste and added electrolytes, the standard sports drink contains 140 calories, 34 grams of added sugar, and 270 milligrams of sodium. Additionally, excess caffeine can be harmful, causing changes in heart rate, increased blood pressure, anxiety, sleep and digestive issues, headaches, and dehydration. 

Embracing changes like these will have a profound and positive impact on your overall well-being in the long term. Now, what’s on your list? If you’re unsure where to start, California Schools VEBA has developed a library of downloadable resources to equip you with the support you need to navigate your health and well-being journey. As they say, out with the old, in with the new!

Thank you to our content partners at Sharp HealthCare.

Foods That Help Strengthen Your Bones

From Sharp Health News, a publication of Sharp HealthCare

By 2040, osteoporosis is predicted to cause 3.2 million fractures in the U.S. each year, up from 1.9 million in 2018. That’s a 68% increase. To avoid being a part of that statistic, consider making a few changes to your diet.

According to the National Institutes of Health (NIH), osteoporosis develops when bone mineral density and bone mass decrease, leading to loss of bone strength. This can result in fractures and broken bones. However, staying physically active, avoiding alcohol and tobacco misuse, taking medications as prescribed and eating a balanced diet can help you improve and maintain your bone health.

A well-balanced diet should include plenty of fruits and vegetables; an appropriate amount of calories for your age, height, weight and activity level; and foods and drinks that include calcium, vitamin D and protein.

Sources of calcium include:

  • Low-fat dairy products
  • Dark green leafy vegetables
  • Broccoli
  • Sardines and salmon
  • Calcium-fortified foods, such as soymilk, tofu, orange juice, cereals and breads

Vitamin D can be processed in the skin through sun exposure, and can be added to your diet by consuming:

  • Fatty fish
  • Fish oils
  • Egg yolks
  • Liver
  • Vitamin D-fortified foods, such as milk and cereals

An average adult needs about 0.8 grams of protein per kilogram — or per 2.2 pounds — of body weight per day. Additionally, there are several other minerals and vitamins needed to reduce the risk of osteoporosis. These include magnesium, zinc, boron, vitamin K, vitamin C and some of the B vitamins, all of which work together to create healthy bones.

Talk with your doctor or a registered dietician nutritionist to determine if you are meeting the recommended daily allowance of each nutrient, when bone-density screening is appropriate for you, and which lifestyle changes can help improve your bone health.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Alimentos que ayudan a fortalecer los huesos

Por Sharp Health News, una publicación de Sharp HealthCare

Para 2040, se prevé que la osteoporosis cause 3,2 millones de fracturas en los EE. UU. cada año, a comparación de los 1,9 millones en 2018. Eso es un aumento del 68%. Para evitar ser parte de esa estadística, considere hacer algunos cambios en su dieta.

Según los Institutos Nacionales de Salud (NIH), la osteoporosis se desarrolla cuando la densidad mineral y la masa ósea disminuyen, lo que lleva a la pérdida de la fuerza ósea. Esto puede resultar en fracturas y huesos rotos. Sin embargo, mantenerse físicamente activo, evitar el consumo indebido de alcohol y tabaco, tomar los medicamentos recetados y llevar una dieta equilibrada puede ayudarlo a mejorar y mantener la salud de sus huesos.

Una dieta bien balanceada debe incluir muchas frutas y verduras; una cantidad adecuada de calorías para su edad, altura, peso y nivel de actividad; y alimentos y bebidas que incluyan calcio, vitamina D y proteínas.

Las fuentes de calcio incluyen:

  • Productos lácteos bajos en grasa
  • Vegetales de hoja verde oscuro
  • Brócoli
  • Sardinas y salmón
  • Alimentos fortificados con calcio, como leche de soya, tofu, jugo de naranja, cereales y panes

La vitamina D se puede procesar en la piel a través de la exposición al sol y se puede agregar a su dieta al consumir:

  • Pescado grasoso
  • Aceites de pescado
  • Yemas de huevo
  • Hígado
  • Alimentos enriquecidos con vitamina D, como la leche y los cereales

Un adulto en promedio necesita alrededor de 0,8 gramos de proteína por kilogramo, o por 2,2 libras, de peso corporal por día. Además, hay varios otros minerales y vitaminas necesarios para reducir el riesgo de osteoporosis. Estos incluyen magnesio, zinc, boro, vitamina K, vitamina C y algunas de las vitaminas B, todas las cuales trabajan juntas para crear huesos saludables.

Hable con su médico o un nutricionista registrado para determinar si está alcanzando la cantidad diaria recomendada de cada nutriente, cuándo es apropiado para usted una prueba de densidad ósea y qué cambios en el estilo de vida pueden ayudar a mejorar la salud de sus huesos.

VEBA Resource Center ofrece muchas clases de Cocina y Nutrición. Únase a nosotros para aprender cómo combinar el arte de la comida y la cocina con la ciencia de la medicina para optimizar su salud y bienestar en general, ¡todo mientras se divierte! Consulte nuestro calendario para inscribirse en la próxima clase.

My Health Journey: Laura Kim

If you want to see the picture of health and happiness, look at Laura Kim. Her radiant face and beautiful smile show us what happens when we commit to healing our body, mind, and soul.

Like many Americans, Laura’s struggle with food and weight began at a young age when she started sneaking junk food to feed her emotions. Despite remaining physically fit through competitive swimming, her eating habits didn’t change and additional health problems followed.

Add to this the fact that Laura is deaf. Not only did she deal with multiple prejudices, she also faced our challenging healthcare system, set up in a way that advantages hearing people. The Deaf Community, says Laura, tends to have higher cases of obesity and misdiagnoses because of the lack of access to good, thorough health information. This includes interpreters and captioned videos.

Laura hit rock bottom in 2018 after a serious car accident involving her parents. The stress from that accident worsened her eating habits and, eventually, she weighed more than 200 pounds. Laura decided to change her mental and physical relationship to food. She began to see good nutrition and exercise as ways to heal her body. It took time and commitment, and there’s daily work to do, but Laura is “in control and on a positive path.”

Visit the VRC to find out more about our free daily online classes, including yoga, strength training, mindfulness, and cooking classes.

Looking for healthy recipes? Check out these truly tasty bites created by the VRC’s Cooking & Nutrition experts.

Consejos de nutrición saludables para personas mayores

Una buena nutrición es importante a cualquier edad. Pero es especialmente importante para las personas mayores. Alimentarse en forma saludable ayuda a su cuerpo a mantenerse fuerte. Y puede ayudar a reducir su riesgo de enfermedades.

Con el paso de los años, sus necesidades de nutrición cambian. Su organismo necesita más de ciertos nutrientes. Estos incluyen vitamina B12, calcio y vitamina D. Pero puede ser más difícil para usted obtener estos y otros nutrientes importantes. Esto podría ser por muchos motivos. Es posible que no tenga tanta hambre como solía tener. O podría tener problemas con los dientes o la boca que pueden darle dificultades para masticar. O tal vez no disfrute planear y preparar comidas, especialmente si vive solo.

Ahora que necesita obtener todos sus nutrientes de menos cantidad de comida, es importante que planifique lo que come. Las sugerencias a continuación pueden ayudarle a conseguir la nutrición que necesita. Si todavía necesita ayuda, hable con su médico. Tal vez le recomiende que colabore con un dietista.

¿Cómo puede usar una persona mayor una buena nutrición para mantenerse sana?

Para mantenerse saludable

  • Coma alimentos variados. Mientras mayor sea la variedad de alimentos que coma, más vitaminas, minerales y otros nutrientes obtiene.
  • Tome un multivitamínico todos los días. Elija uno con aproximadamente el 100% del valor diario (VD) de vitaminas y minerales. No tome más del 100% del valor diario de ninguna vitamina o mineral, a menos que su médico se lo indique. Hable con su médico si no está seguro de qué multivitamínico es el adecuado para usted.
  • Coma muchas frutas y verduras. Las verduras y las frutas frescas, congeladas o enlatadas, sin agregado de sal y con sus propios jugos o almíbar con poca azúcar, son buenas opciones.
  • Incluya en su dieta alimentos que sean ricos en vitamina B12. Un desayuno que incluya cereales enriquecidos, leche y otros productos lácteos sin grasa o bajos en grasa, carne, aves, pescado y huevos son buenas opciones.
  • Obtenga suficiente calcio y vitamina D. Las buenas opciones incluyen leche, queso y yogur descremados y semidescremados. Otras buenas opciones son tofu, jugo de naranja con calcio agregado, y algunas verduras de hoja, como la col berza y la col rizada. Si no consume productos lácteos, hable con su médico acerca de suplementos de calcio y de vitamina D.
  • Coma alimentos con proteínas todos los días. Las buenas opciones incluyen carnes magras, pescado, carne de ave, huevos y queso. Otras buenas opciones son frijoles (habichuelas) cocidos, mantequilla de cacahuate (maní) y frutos secos y semillas.
  • Asegúrese de que la mitad de los granos que consume sean granos integrales. Busque que el pan sea 100% trigo integral, y que los cereales, el arroz y los otros granos también sean integrales.

Si tiene estreñimiento

  • Coma alimentos ricos en fibra todos los días. Estos incluyen frutas, verduras, frijoles secos cocidos y granos integrales.
  • Beba mucho líquido. Si tiene una enfermedad renal, cardíaca o hepática y tiene que restringir los líquidos, hable con su médico antes de aumentar la cantidad de líquido que bebe.
  • Pregúntele a su médico si los ablandadores de heces pueden ayudarle a regularizar el intestino.

Si tiene problemas en la boca que le dificultan la masticación

  • Elija frutas y verduras enlatadas o cocidas. Estas suelen ser más blandas.
  • Corte la carne de res, de ave y el pescado en trozos o tiras. Agréguele a la carne salsa o jugo de la propia carne para que no se seque.
  • Escoja otros alimentos con proteínas que sean blandos. Estos incluyen el queso, la mantequilla de cacahuate, los frijoles cocidos, el queso requesón y los huevos.

Si tiene dificultades para hacer las compras

  • Pida en la tienda que le envíen a su casa los productos que compre.
  • Comuníquese con un centro de voluntarios y pida ayuda.
  • Pídale a un familiar o a un vecino que le ayude.

Si tiene dificultades para cocinar

  • Si puede, tome clases de cocina.
  • Use un horno de microondas para cocinar comidas preparadas en bandeja y otros alimentos congelados o preparados.
  • Participe en un programa grupal de comidas. Usted puede encontrar estos por medio de programas para la tercera edad.
  • Hágase enviar las comidas a su domicilio. Su comunidad puede ofrecer programas que entreguen comidas a domicilio, como “Meals on Wheels”.

Si no tiene mucho apetito

  • Trate de comer pequeñas cantidades de alimentos con más frecuencia. Por ejemplo, coma 4 o 5 comidas ligeras al día en lugar de 1 o 2 comidas grandes.
  • Coma con amigos y familiares. O participe de programas grupales de comidas ofrecidos por medio de programas voluntarios. Comer con otros puede ayudar con su apetito. Y le ayuda a tener más vida social.
  • Pregúntele a su médico si sus medicamentos podrían estar causándole problemas de apetito o con el sabor de los alimentos. Si es así, pregúntele si puede cambiar los medicamentos.
  • Agregue especias y hierbas para darles más sabor a las comidas.
  • Si piensa que está deprimido, pídale ayuda a su médico. La depresión puede afectarle el apetito. Y puede darle dificultades para hacer actividades diarias como hacer las compras y cocinar. El tratamiento puede ayudar.

Understanding Nutrition Facts Food Labels

What can you learn from food labels?

When a food comes in a package, look at the Nutrition Facts label and ingredient list on the package. Here are some things to look for:

Serving size.

All of the nutrition information on a food label is based on that serving size. So you’ll need to adjust the other numbers if you eat more or less.

Total carbohydrate.

The grams of sugar listed are included in the “Total Carbohydrate.”

Saturated fat and trans fat.

The lower the number of grams you eat, the better.

Protein.

This comes from foods such as meat, poultry, seafood, eggs, beans, peas, soy products, nuts, and seeds.

Sodium.

Many packaged and canned foods have a lot of sodium (salt).

Potassium.

This can help maintain a normal blood pressure.

Información nutricional en Etiquetas de los alimentos

¿Qué puedes aprender de las etiquetas de los alimentos?

Cuando un alimento viene en un paquete, lea la etiqueta de información nutricional y la lista de ingredientes en el paquete. Aquí hay algunas cosas que debe buscar:

Tamaño de la porción.

Toda la información nutricional en la etiqueta de un alimento se basa en el tamaño de la porción. Por lo tanto, deberá ajustar los otros números si come más o menos.

Carbohidratos totales.

Los gramos de azúcar enumerados están incluidos en el “Total de carbohidratos”.

Grasas saturadas y grasas.

Cuanto menor sea el número de gramos que come, mejor.

Proteína.

Esto proviene de alimentos como la carne, las aves, los mariscos, los huevos, los frijoles, los guisantes, los productos de soya, las nueces y las semillas.

Sodio.

Muchos alimentos envasados y enlatados tienen mucho sodio (sal).

Potasio.

Esto puede ayudar a mantener una presión arterial normal.

Foods That Help Lower Cholesterol

From Sharp Health News, a publication of Sharp HealthCare

We know that diet contributes to helping maintain a healthy weight. But did you also know that diet can play an important role in helping to lower cholesterol and, in turn, reduce the risk of heart disease?

Cholesterol — a waxy substance that travels through the bloodstream — can limit blood flow and lead to heart attack or stroke. But not all cholesterol is bad. The good news is there are foods that can help lower cholesterol levels and improve other risk factors for heart disease:

High-fiber foods: Dietary fiber, particularly soluble fiber from whole grains — such as oats, brown rice and quinoa — as well as whole fruits, vegetables and legumes (beans, peas and lentils) may help lower LDL cholesterol. Women should aim for at least 25 grams of fiber per day and men should aim for at least 38 grams of fiber.

Phytosterols: Most plant foods — fruits, vegetables, legumes, vegetable oils, nuts, seeds and whole grains — contain a small amount of a substance called plant sterols and stanols, also known as phytosterols, that may help lower LDL cholesterol.

Omega-3 fatty acids: Replacing saturated fats with heart-healthy omega-3 fatty acids has been shown to reduce blood triglyceride, or fat, levels and increase HDL cholesterol levels. Omega-rich foods include:

  • Fish and other seafood — especially cold-water fatty fish, such as salmon, mackerel, tuna, herring and sardines
  • Nuts and seeds, such as flaxseed, chia seeds and walnuts
  • Plant oils, such as flaxseed oil, soybean oil and canola oil
  • Fortified foods, such as certain brands of eggs, yogurt, juices, milk, soy beverages and infant formulas

It’s also important to limit your intake of foods high in saturated fat, as these can increase your LDL cholesterol and your risk of developing heart disease, stroke and obesity. Additionally, exercise is important in maintaining heart health.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join our dream team of foodies comprised of a chef, dietitian and medical doctor to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.