Cardiovascular health is often highlighted when we discuss the risks linked to increased cholesterol, blood sugar levels, and blood pressure, specifically in individuals in their fifties. Studies indicate that from this age, these indicators can increase, causing complications for the heart and blood vessels. Prevention thus appears to be an essential strategy for preserving long-term health. Healthcare professionals generally recommend adoption a balanced dietrich in fruits, vegetables, and low in saturated fats, as well asregular physical activity.
Allies of cardiovascular health
“The Cretan diet or Mediterranean has been the subject of multiple studies demonstrating its interest in reduce bad cholesterol, prevent high blood pressure or type 2 diabetes and even lose a few pounds“, recalls Laura Serio. The basics are simple:
- Focus on plants (several at each meal): fruits and vegetables (fresh and dried) and whole grain foods boost fiber intake, helping to regulate cholesterol and blood sugar levels. They also contain multiple anti-oxidants (beta-carotene, vitamins C and E, polyphenols) which protect the arteries.
- To expect fish at least twice a weektheir omega 3 thins the blood and helps prevent the formation of a clot.
- Limit meat (2 times a week maximum) and prefer low-fat dairy products, yogurts and fresh cheeses. Thus, the intake of saturated fats (excess of which can raise bad cholesterol) is limited.
- Cook mainly with olive oilwhose omega 9 (unsaturated) lowers cholesterol.
- Raise the dishes herbs and aromatics and add a little saltso as not to increase blood pressure.
- Avoid ultra-processed industrial products (ready meals, biscuits, chocolate bars, etc.), too rich in salt, sugar and other unhealthy ingredients such as palm oil or glucose syrup.
- To move, at least 30 minutes a day.
Beware of excess fat around your stomach
Not only does it weigh down your figure, but it also increases your cardiovascular risk. Excess fat around the belly prevents insulin (the hormone that regulates blood sugar levels) from working properly, so blood sugar remains too high after meals and that over time, type 2 diabetes can develop. It promotes high blood pressure and disrupts lipid metabolism, leading to a drop in HDL cholesterol (“good cholesterol” protects the arteries) and the increase in triglycerides (other fats). Morality, we do not allow ourselves to be overcome by excess kilos, which, men or women from the age of fifty, are mainly lodged in the abdomen. The alert coast? A waist circumference greater than 88 cm for women, 100 for men.
The repercussions of menopause
Even when it passes smoothly, without too many hot flashes or low morale, menopause can have multiple consequences on health.
The imbalance between estrogen and progesterone characteristic of premenopause, then the cessation of ovarian cycles, promotes weight gain. In addition, the depletion of estrogen modifies the body distribution of fat, which, over the years, will leave the buttocks and thighs to accumulate around the stomach.
The disappearance of estrogens weakens the arteries, which lose their elasticity (hence an increased risk of cardiovascular disease), as well as the bones, which begin to demineralize (osteoporosis), with an eventual risk of fracture.
So we might as well anticipate, monitor your weight and adjust the contents of the plate to protect himself.
Prevent osteoporosis
“Calcium, vitamins D and K are essential for bone health“, explained dietician-nutritionist Florence Fernandez, during the National Gynecology Conference in 2022. “But, potassium, copper, manganese and some polyphenols, abundant in plants, also play a positive role. Excess salt, on the other hand, is unfavorable.. A recent study, carried out over more than 5 years on postmenopausal women, showed that a Mediterranean-inspired diet contributes to the prevention of osteoporosis.
A typical day’s menu
Breakfast
Coffee or tea
Cereal bread with 1 knob of butter
1 natural yogurt
1 fresh seasonal fruit
Lunch
Raw vegetables, walnut oil vinaigrette, fine herbs
Fish (at least twice a week) or eggs or poultry or meat or pulses (at least twice a week)
Green vegetables with a drizzle of olive oil, garlic or onion
1 serving of cheese
Rye bread
1 fresh fruit
To taste
1 handful of nuts
Dinner
Vegetable soup
Brown rice or quinoa or potatoes with a drizzle of walnut or olive oil, fine herbs
1 cottage cheese enriched with vitamin D
1 fresh fruit
We practice regular physical activity
To prevent weight gain, it is better intensify your physical activity than follow a restrictive diet, which will also accelerate bone loss. Exercise also helps lower blood sugar, cholesterol and blood pressure. The recommended minimum is 30 minutes per day, but if you do more, it’s even better…
Advice from our journalist
Vitamin D is essential for fixing calcium to bones. It is found in fatty fish, egg yolk, dairy products, dark chocolate and certain mushrooms (chanterelles, porcini mushrooms, etc.)
Read also :
⋙ Decrease in muscle mass, increase in fat mass: how to adapt your diet after 40?
⋙ Balanced diet: 4 tips to regain control without dieting
⋙ Cretan diet: well-being insurance after 50!