Over 50? Add These 7 Foods to Your Diet Now 1) Beans 2) Oats 3) Apples and more...

1. BEANS

Beans

I’m a bean fanatic, so if you read my blog regularly, you won’t be surprised that these guys made the list. Research shows that eating a daily serving of beans or lentils (3/4 cup) can help to lower LDL (“bad”) cholesterol by 5 percent. Another study in people with type 2 diabetes found that eating about a cup of beans or lentils per day as part of a healthy diet lowered hemoglobin A1c, a marker of blood sugar control, by 0.5%, which is a substantial improvement. Need a simple way to introduce more beans into your diet? Toss canned, low-sodium beans with whole-grain pasta and sauteed veggies for a quick weeknight meal, or try some of these other easy ideas.

2. OATS

Oats

The risk for heart disease increases dramatically in men over 45 and women over 55, so incorporating more cholesterol-lowering foods like oats into your diet is a smart move. Oats are rich in a type of soluble fiber called beta glucan, and consuming at least 3 grams of this fiber a day (equivalent to 1.5 cups cooked oatmeal) has been shown to reduce total and LDL cholesterol levels by 5 to 10 percent. People who eat oats and other whole grains regularly are also at reduced risk of dying an early death. Plain oats are cheaper than boxed cereals and a perfect conduit for other healthy ingredients, like nuts, seeds, and fruit.

3. APPLES

Apples

Sure, they’re not as glamorous as acai berries or mangosteen, but apples are every bit as super as exotic fruits, and much, much cheaper. A large apple supplies 5 grams of heart-healthy fiber, and research shows that eating apples daily can lower both total and LDL cholesterol to help keep your ticker in tip-top shape. A 2013 study found that frequent apple eaters are at lower risk for type 2 diabetes. And the good news is, you can find apples almost everywhere, including gas stations and convenience stores. Slice one up and add a smear of peanut butter for a classic snack that never gets old. more