Managing Chronic Disease With Diet After 60

Good nutrition plays a powerful role in healthy aging, especially for those over 60 who may be managing chronic conditions. In fact, nearly 93% of older adults have at least one chronic disease (and almost 80% have two or more). The good news is that it’s never too late to improve your diet. Research shows that following healthy eating patterns (like the Mediterranean diet) can actually slow down the accumulation of chronic diseases in older age. The World Health Organization also emphasizes that healthy habits – especially eating a balanced diet – reduce the risk of heart disease, diabetes, and other non-communicable diseases, helping seniors stay independent longer. In this post, we’ll explore why nutrition becomes even more important after 60 and give practical diet tips for managing four common chronic conditions: diabetes, hypertension, heart disease, and osteoporosis. Our aim is a friendly, accessible guide with real-world meal ideas and evidence-based advice for you or your loved ones.

Why Nutrition Matters More After 60

As we age, our bodies undergo changes that make smart nutrition essential. Metabolism naturally slows down, meaning older adults generally need fewer calories to maintain their weighth. At the same time, muscle mass declines more rapidly in our 60s, and bones tend to weaken, increasing risks of osteoporosis. Appetite can shrink with age, and the body may absorb nutrients less efficiently than it used to . All of this means every bite counts – it’s important to fill your plate with nutrient-dense foods that provide vitamins, minerals, protein, and fiber without too many “empty” calories. If there’s a golden rule for nutrition after 60, it’s “make every calorie count”.

Key nutrients become especially critical in later years. For example, protein needs are higher to help maintain muscle and strength (yet many older adults don’t get enough). Calcium and vitamin D requirements also increase, since bone loss accelerates – women need about 1,200 mg of calcium per day starting at 51, and men need 1,200 mg starting at 71. Vitamin D (about 800 IU or 20 mcg for seniors) helps your body absorb that calcium and is often lacking without supplementation. Nutrients like vitamin B12 and magnesium can be harder to absorb or get from diet as well. In short, a wholesome, varied diet is a cornerstone of healthy aging.

Keep Yourself Hydrated: Remember to drink plenty of water! You may not feel thirsty even when your body needs water because older adults frequently have a diminished sense of thirst. The way your body uses nutrients and digests food can be impacted by dehydration. Incorporate hydrating foods like soups, juicy fruits, or herbal tea into your daily routine and make it a habit to sip water. Maintaining adequate hydration promotes nutrient absorption and keeps your energy levels high.

Lastly, maintaining a healthy diet after the age of sixty can improve your general quality of life in addition to your physical health. Healthy eating boosts your immune system, facilitates the effectiveness of medications, and even enhances mood and cognitive abilities. Next, we'll examine particular dietary approaches for common chronic illnesses in the elderly, beginning with diabetes.

Consuming Food to Manage Diabetes

Making wise dietary choices is key to controlling diabetes in older adults. Although there isn't a single "magic" diet for diabetes because every person's body reacts differently, the fundamentals are always the same. At each meal, concentrate on a well-balanced combination of lean protein, healthy fats, and high-fiber carbohydrates to avoid blood sugar dips and spikes. In actuality, this entails selecting lean protein sources, consuming small amounts of heart-healthy fats, and preferring complex carbohydrates (such as whole grains and vegetables) over refined sugars.

Carbohydrates: Carbs have the biggest impact on blood glucose. Instead of sweets or refined grains, reach for high-fiber carbs that digest slowly. Whole grains such as oatmeal, brown rice, quinoa, and whole-wheat bread are better choices than white bread or sugary cereals, since they cause a gentler rise in blood sugar. Non-starchy vegetables (broccoli, leafy greens, cauliflower, peppers, etc.) are excellent because they’re low in carbs but high in nutrients – you can fill half your plate with these without worrying your glucose will spike. Enjoy fresh fruits in moderation; they contain natural sugars but also fiber and vitamins. Berries, apples, or oranges can satisfy a sweet tooth more healthfully than cookies or candy.

Protein and Fats: Include a source of lean protein with every meal or snack – for example, eggs, skinless chicken or turkey, fish, beans, or tofu. Protein (and healthful fats) help slow the absorption of carbs, which leads to better blood sugar control. Fat is often misunderstood in diabetes; you don’t need to avoid it entirely (your body needs some fat to function). The key is to choose healthy fats like olive oil, avocados, nuts and seeds, or fatty fish (rich in omega-3s) – and use them in moderation. For instance, drizzle vegetables with olive oil or snack on a small handful of almonds. Try to limit saturated fats such as butter, high-fat dairy, and fatty cuts of meat, since these can contribute to heart disease risk (people with diabetes have higher risk of heart issues).

Smart meal idea: A great diabetes-friendly dinner might be grilled salmon (protein + omega-3 fats) served with a roasted sweet potato (fiber-rich carb) and a big side of sautéed spinach and mushrooms (non-starchy veggies) cooked in olive oil and garlic. This kind of meal provides a balance of nutrients, plenty of fiber, and very little added sugar. Another idea: For breakfast, try oatmeal topped with walnuts and blueberries, plus a spoon of Greek yogurt. This gives you whole-grain carbs, fiber, protein, healthy fat, and antioxidants – a much better choice than a sugary pastry or cereal.

Dietary advice for diabetes management:

• For portion control, apply the "plate method": Put non-starchy vegetables (such as salad, green beans, and broccoli) on half of your plate. Next, a quarter should consist of lean protein (fish, poultry, or beans) and a quarter should consist of a nutritious carbohydrate (fruit, whole grains, or starchy vegetables). This easy method aids in blood sugar regulation and balanced portion sizes.

• Limit sugar-filled foods and beverages: Desserts, candies, sodas, and sweets can raise blood sugar levels dramatically. You don't have to give up treats completely, but limit them to small, infrequent occasions. When feasible, substitute healthier desserts like sugar-free yogurt or fresh fruit. Additionally, your blood sugar (and waistline) will appreciate you choosing water, tea, or other sugar-free beverages over sugary ones.

• Eat regular meals and snacks. People with diabetes may experience low blood sugar levels followed by rebound highs if they miss meals. To maintain stable blood glucose, try to eat three well-balanced meals a day, plus small snacks if necessary. The secret is consistency.

• If at all possible, consult a dietitian: A diabetes educator or registered dietitian can tailor a meal plan to your preferences and health requirements. They can offer recipe suggestions to keep your diet interesting rather than monotonous and help make sure you're getting enough nutrients (like fiber and potassium) while controlling your carb intake.

Balance and wise substitutions are key to diabetes diet management. You can enjoy tasty meals that support your general health and keep your blood sugar within a safe range by focusing on whole foods and paying attention to carbohydrates. Additionally, this type of diet, which is rich in fiber and healthy fats, frequently aids in heart health and weight management, both of which are critical for elderly diabetics. Check out our detailed article with more details related to diabetes diets.

Eating for Hypertension (High Blood Pressure)

High blood pressure is extremely common in older adults, but a healthy diet can make a major difference in keeping those numbers in check. One proven approach is the DASH diet (Dietary Approaches to Stop Hypertension), which consistently ranks as one of the best diets for heart health and blood pressure control. DASH isn’t a fad diet but rather a balanced eating pattern rich in vegetables, fruits, whole grains, lean proteins, and low-fat dairy, and low in sodium, saturated fats, and added sugars. It’s very similar to the Mediterranean-style diet, but with an extra focus on reducing salt.

Cutting down sodium is priority #1. Salt (sodium) directly contributes to high blood pressure in many people – basically, the more sodium in your bloodstream, the more water your body retains, which increases blood volume and pressure. Most seniors should aim for under 2,300 mg of sodium per day, and ideally around 1,500 mg if you have hypertension, according to experts. (For reference, 2,300 mg is about one teaspoon of salt in total for the day.) The WHO recommends even a bit less – under 2,000 mg of sodium (5 grams of salt) per day – to reduce blood pressure and heart disease risk. Currently, most people consume far more than that, often without realizing it, because salt is hidden in many processed and restaurant food.

To reduce sodium, try these strategies:

• Cook from scratch when possible: This lets you control how much salt goes into your food. Restaurant meals, canned soups, frozen dinners, deli meats, and sauces can be salt bombs. For example, a can of soup or a fast-food sandwich might contain over half your daily sodium in one serving. By cooking fresh chicken or fish and steaming vegetables yourself, you can use herbs, spices, and only a small pinch of salt (if any).

• Flavor with herbs and spices instead of salt: You might be surprised how little you miss the salt when you season food with garlic, onion, pepper, lemon juice or zest, vinegar, dill, basil, rosemary, etc. For instance, try sprinkling roasted vegetables with rosemary and olive oil or using a squeeze of lemon and herbs on fish or poultry. These add lots of flavor without the blood pressure boost.

• Choose low-sodium products: Look for “low sodium” or “no salt added” labels when buying canned vegetables, broths, or packaged foods. Rinse canned beans or veggies to wash off extra salt. If you enjoy condiments like soy sauce or ketchup, buy the low-sodium versions. Small changes can cut hundreds of milligrams of sodium.

• Be mindful of breads and cereals: Although bread isn't typically thought of as salty, a lot of breads, crackers, and breakfast cereals contain a surprisingly high sodium content. Choose lower-sodium options (and whole-grain options for additional health benefits) after comparing labels.

• Steer clear of processed and cured meats: deli meats, sausage, bacon, and hot dogs are often high in saturated fat and salt. At most, think of them as occasional treats. Try more plant-based proteins (such as unsalted nuts, beans, and lentils), which are naturally sodium-free and packed with heart-healthy fiber and nutrients, or opt for fresh, lean meats or poultry.

Quick Tip – Limit the Salt: Removing the salt shaker from the table can help curb the habit of adding extra salt after cooking. Instead, keep a sodium-free seasoning blend or fresh herbs on the table. If a dish tastes flat, try a splash of vinegar or a dash of Mrs. Dash (herbal seasoning) rather than salt. Your taste buds will adjust over time – many people find that after a few weeks of cutting back, foods start to taste too salty when they revert to old habits!

Beyond sodium, boosting potassium is the other side of the blood-pressure equation. Potassium is a mineral that helps relax blood vessels and signals the kidneys to excrete more sodium. Diets high in potassium are associated with lower blood pressure. Great potassium-rich foods include leafy greens (spinach, kale), beans, potatoes, bananas, oranges, avocados, and yogurt. Essentially, the more you fill up on fruits and vegetables, the more potassium you’ll get – and these same foods provide other benefits like fiber and antioxidants. The WHO advises at least 3,510 mg of potassium per day for adults, which you can achieve by having produce at every meal. For example, have a banana or orange with breakfast, a big salad or vegetable soup with lunch, and two sides of veggies at dinner.

Lastly, a few other diet notes for hypertension: excess alcohol can raise blood pressure, so keep drinks moderate (no more than one per day for women, two for men – and less is better). Ensure you’re getting enough magnesium and calcium, as diets sufficient in these minerals (abundant in greens, beans, nuts, and low-fat dairy) tend to support healthy blood pressure too. And watch the caffeine – some people are sensitive to caffeine spikes causing short-term BP rises, so monitor how coffee or tea affects you.

By adopting a low-salt, produce-rich diet – essentially, eating whole foods with lots of color on your plate – you can significantly improve blood pressure control. Many seniors find that after a few months of eating a DASH-style diet, their blood pressure drops and sometimes medications can even be reduced (under a doctor’s guidance). Your heart and arteries will thank you for every salt-saving swap you make!

Eating for Heart Disease and High Cholesterol

Heart disease remains the #1 cause of death among older adults, but diet can be a powerful tool to protect your heart. In many ways, a “heart-healthy” diet overlaps with the advice we’ve given for blood pressure and diabetes: emphasize plant foods, healthy fats, and fiber; minimize unhealthy fats, excess sugar, and sodium. The goal is to nourish your cardiovascular system while helping to manage cholesterol, triglycerides, and body weight. Here are key guidelines and tips for eating with heart health in mind:

Go heavy on vegetables, fruits, and whole grains. These should form the foundation of your meals. Veggies and fruits provide vitamins, minerals, and antioxidants that help prevent heart disease, and they’re high in fiber while being low in calories. A diet rich in produce can help lower blood pressure and control weight, reducing stress on the heart. Aim for a variety of colors – greens (spinach, broccoli), reds (tomatoes, berries), oranges (carrots, sweet potatoes), yellows (peppers, citrus), purples (eggplant, grapes). Whole grains like oats, brown rice, quinoa, whole-wheat bread, barley are packed with fiber and have been linked to better heart health and even improved blood pressure control. Swapping refined grains (white bread, white rice) for whole grains is a small change that yields big benefits.

Choose healthy fats and lean proteins. Not all fats are created equal. Saturated and trans fats can raise “bad” LDL cholesterol and contribute to artery-clogging plaque, so you’ll want to limit foods like fatty red meats, butter, lard, full-fat dairy, and fried foods. Instead, favor unsaturated fats which can actually help improve cholesterol when used in place of saturated fat. Great sources include olive oil, canola oil, avocados, nuts, and seeds. For proteins, focus on lean sources: fish, poultry (skinless), beans, lentils, and low-fat dairy or plant-based alternatives. Fish deserves special mention – fatty fish such as salmon, mackerel, sardines, and trout provide omega-3 fatty acids that reduce triglycerides and inflammation, supporting heart health. Try to eat fish twice a week if you can. If you don’t eat fish, other sources of omega-3s include ground flaxseed, chia seeds, walnuts, and soy foods. When you do eat meat, choose lean cuts (like loin or round cuts of beef/pork, or extra-lean ground meat) and keep portions moderate (3-4 ounces, about the size of a deck of cards).

Fiber, fiber, fiber. High-fiber foods are your heart’s best friend. Soluble fiber, in particular, helps reduce LDL cholesterol. You find it in oats, barley, beans, lentils, apples, citrus, carrots, and flaxseed. Insoluble fiber (found in whole grains and most veggies) aids digestion and weight control. By having a diet loaded with fiber from plants, you’re tackling multiple heart risk factors at once – improving cholesterol, blood sugar, and helping maintain a healthy weight. For example, starting your day with a bowl of oatmeal topped with berries or ground flaxseed is a heart-healthy choice (studies show flaxseed can help lower unhealthy cholesterol levels). Adding a side salad or bean soup to your lunch and including vegetables at dinner will boost your fiber intake effortlessly.

Watch the sodium and sugar. We’ve covered sodium under hypertension – the same advice applies for heart disease, since high blood pressure and heart failure are closely linked to salt intake. Excess sugar can also be harmful by promoting weight gain, raising triglycerides, and increasing risk of type 2 diabetes (which in turn raises heart risk). Try to limit sugar-sweetened beverages, desserts, and processed snacks. If you have a sweet tooth, satisfy it with fresh fruit or small portions of heart-healthier treats (like a few squares of dark chocolate or homemade baked apples with cinnamon). And if you enjoy soda or juice, switching to water, seltzer with a splash of fruit juice, or unsweetened iced tea can greatly cut your sugar consumption.

A heart-healthy day might include a cup of berries on the side, whole-grain toast with avocado and a tomato slice on top, and antioxidants, fiber, and healthy fats for breakfast. A large salad with mixed greens, cherry tomatoes, cucumber, chickpeas (for fiber and protein), walnuts, and vinegar and olive oil could be served for lunch. Add a piece of grilled chicken or tofu on top if you’d like extra protein. Dinner might be baked or grilled fish (seasoned with herbs and lemon), a serving of quinoa or brown rice, and a medley of roasted vegetables like bell peppers, zucchini, and Brussels sprouts tossed in a bit of olive oil. This kind of menu is filling and satisfying, yet very low in saturated fat and sodium.

Heart-healthy eating in a nutshell: If you fill 75% of your plate with plant foods (vegetables, fruits, whole grains, beans) and complement it with fish or lean proteins and healthy fats, you’re on the right track. Such dietary patterns – exemplified by the Mediterranean diet – have been strongly linked to lower rates of heart attacks and strokes in seniors. In fact, a large 2025 study of adults 60+ found that those who adhered closely to a Mediterranean-style diet accumulated chronic health issues more slowly than those who ate a more typical Western diet. Another top choice, the DASH diet, earned recognition for promoting heart health by emphasizing produce, whole grains and legumes, and minimal salt and sugar. Both approaches are delicious and flexible, so you can pick heart-healthy foods you truly enjoy. Small changes – like using olive oil instead of butter, snacking on a handful of almonds instead of chips, or choosing grilled foods over fried – add up to big benefits for your heart.

Eating for Osteoporosis and Bone Health

Osteoporosis (loss of bone density) is a major concern as we age, especially for women after menopause but also for older men. The danger is that weak bones can lead to fractures – a hip fracture in your 70s or 80s can seriously impact independence. Nutrition is a key preventive tool. Building and maintaining bone strength hinges on getting enough calcium, vitamin D, and protein, along with other supporting nutrients like magnesium and vitamin K.

Calcium – the bone mineral. Calcium is the main building block of bones. If you don’t get enough from your diet, your body will actually leach calcium from your bones to keep blood levels normal, weakening your skeleton over time. Most people over 60 should aim for around 1,200 mg of calcium per . That sounds like a lot, but you can reach it by including calcium-rich foods at each meal. Dairy products are a convenient source – one cup of milk or fortified plant milk has about 300 mg, a cup of yogurt ~400 mg, an ounce of cheese ~200 mg. If you have trouble digesting lactose, try lactose-free milk or hard cheeses, or focus on non-dairy sources: canned salmon or sardines (with bones), tofu set with calcium, almonds, sesame seeds, and leafy green vegetables like kale, collard greens, and broccoli all contribute calcium. For example, 1/2 cup of cooked collard greens provides about 100 mg. Some juices and cereals are fortified with calcium as well (check labels). Spreading your calcium foods through the day (rather than all at once) helps maximize absorption.

Vitamin D – the calcium helper. Vitamin D is crucial because it enables calcium absorption in the gut. Without enough vitamin D, even a high-calcium diet won’t fully protect your bones. Our skin makes vitamin D from sunlight, but aging skin is less efficient at this, and many seniors don’t get regular sun exposure. Foods high in D are relatively few: fatty fish (like salmon, mackerel, trout) are among the best, egg yolks have a little, and many dairy products (milk, some yogurts) are fortified with vitamin D. The recommended daily intake for older adults is 800 IU (20 mcg) of vitamin D, which often requires a supplement because diet alone is hard to meet this with (for instance, a serving of salmon might have ~450 IU; a cup of fortified milk about 120 IU). It’s wise to get your vitamin D level checked by your doctor – many folks over 60 are low in D. If needed, a supplement can be a simple fix (vitamin D3 is usually recommended). Vitamin D, together with calcium, can significantly reduce fracture risk in older adults when taken adequately.

Plenty of protein. We often hear about calcium and vitamin D, but protein is the other vital piece for bone health. Bones are about 50% protein by volume. Adequate protein intake helps maintain bone density and also supports muscle strength (which can prevent falls that cause fractures). Older adults should aim for a protein serving at each meal – roughly 25–30 grams per meal if possible (which could be a piece of meat/fish the size of your palm, or a cup of beans, or 3 eggs, as examples). Both animal and plant proteins can be beneficial; just ensure you’re getting enough. Some studies suggest a mix of plant and animal protein, alongside exercise, is optimal for bone and muscle health. Good sources: lean meat, poultry, fish, dairy, eggs, beans, lentils, tofu, and nuts. If you struggle to chew meat or have a low appetite, try softer protein foods like Greek yogurt, cottage cheese, protein smoothies, or scrambled eggs.

Other bone-friendly nutrients: Magnesium and phosphorus are minerals involved in bone structure, widely available in whole grains, nuts, seeds, and meats. Vitamin K (especially K1) is gaining attention for its role in bone metabolism – green leafy veggies like spinach, kale, lettuce, and broccoli are excellent sources, so eating those daily may help (and they also provide calcium). Potassium (from fruits and veggies) helps reduce calcium loss from bones. And vitamin B12 (from animal foods or fortified foods) is needed for bone cell activity; seniors with B12 deficiency have been shown to have higher fracture risk, so ensure you get enough B12 through diet or a supplement if needed.

Limit what harms bones: Some dietary factors can weaken bones if you’re not careful. One is excess sodium – eating very salty foods can cause more calcium to be excreted in urine. It’s another reason to moderate your salt intake (which you’re hopefully doing for blood pressure anyway!). Alcohol is another: heavy drinking is linked to higher fracture risk and poorer calcium absorption, so keep it moderate. Caffeine in large amounts may modestly decrease calcium absorption, but moderate coffee/tea (1-2 cups a day) is usually fine if your calcium intake is adequate. Soft drinks (cola in particular) have been implicated in lower bone density, possibly due to their phosphate content or because they displace milk in the diet – best to limit sugary sodas for many health reasons.

Sample bone-healthy meals: Start your day with a fortified cereal or oatmeal with milk, topped with sliced almonds and fruit – you’ll get calcium from the milk, magnesium and potassium from the almonds and fruit, and some vitamin D if the milk or cereal is fortified. Lunch could be a spinach salad with grilled chicken and orange slices, tossed with a yogurt-based dressing – here you get calcium and vitamin K from spinach, protein from chicken, vitamin C from oranges (which helps collagen formation in bone), and a bit of calcium/protein from yogurt. For dinner, you might have stir-fried tofu with broccoli and sesame seeds, or a baked piece of salmon with a side of kale and quinoa. The salmon provides vitamin D and omega-3s, kale and broccoli give calcium and K, quinoa offers magnesium and protein, and tofu adds extra calcium and protein. As a bonus snack, prunes (dried plums) aren’t just for digestion – a study found that eating 5-6 prunes a day helped postmenopausal women maintain bone density, potentially by reducing bone turnover inflammation. So snacking on a handful of prunes or a few dried figs (also high in calcium) could be a tasty strategy to support your bones.

In summary, nourishing your bones after 60 means getting enough of the “big three” (calcium, vitamin D, protein) every day, plus eating a variety of produce, nuts, and whole grains for the supporting cast of nutrients. Combined with weight-bearing exercise (as you’re able) and a healthy lifestyle, a bone-friendly diet can help keep you strong and stable on your feet as you age.

Managing chronic diseases with diet is a journey, not a one-time fix. It’s about building sustainable eating habits that suit your health needs and taste preferences. Little adjustments like eating fish on Fridays, switching to whole grain bread, or adding an extra vegetable to your plate add up over time. And remember, healthy eating after 60 isn’t about perfection or “all or nothing.” It’s okay to enjoy your favorite treats occasionally; just base most of your diet around wholesome foods that love you back. Your body will reward you with better energy, improved measures like blood sugar or blood pressure, and perhaps fewer medications in the long run.

Lastly, if you are managing several medical conditions or have specific dietary questions, always seek advice from your physician or a dietitian. They can check for nutrient deficiencies, offer tailored advice, and make sure your diet and medications are compatible. In your golden years, here's to delicious food and thriving health!

Sources: Nutrition guidance and statistics were drawn from authoritative sources including: the American Heart Association, National Council on Aging, World Health Organization, and recent scientific studies from heart.org, news-medical.net, ncoa.org, who.int. These provide the evidence-based recommendations shared above. Always consult with healthcare professionals for personalized advice.

Basic recommendations for weight loss over 60

Dr. Becky Gillaspy highlights the most common challenges people face when trying to manage their weight after the age of 60. She explains how age-related changes in metabolism, muscle mass, and lifestyle habits can make weight control more difficult. To address these concerns, she offers clear and practical recommendations that focus on nutrition, activity, and overall wellness. Her advice is designed to help older adults adopt sustainable habits that support long-term health and vitality.

Frequently asked questions

What is a good diet plan for seniors with diabetes?

Every older adult with diabetes has different needs and preferences, so there isn't a one-size-fits-all diet. Generally speaking, a diabetes-friendly diet emphasizes lean proteins (fish, poultry, eggs, legumes), healthy fats (olive oil, avocado, and nuts), and high-fiber "good" carbohydrates (such as whole grains, beans, vegetables, and fruits) while limiting added sugars and refined carbohydrates. Fill half of your plate with non-starchy vegetables, one quarter with lean protein, and one quarter with whole grains or starchy vegetables. This is the "plate method," which is advised by many experts. This maintains blood sugar stability and aids in portion control. Eating at regular times and not skipping meals is also crucial. A meal plan that includes foods you really enjoy and maintains blood glucose control can be customized with the assistance of a dietitian.

How can I lower high blood pressure naturally through diet?

The secret is to eat more fruits, vegetables, and other foods high in potassium and less sodium (salt). Reduce your intake of restaurant and processed foods first, as these are the main sources of salt. Increase your cooking at home by adding flavor with herbs and spices rather than salt. Most adults with hypertension should aim for no more than 1,500–2,300 mg of sodium per day, according to the American Heart Association. At the same time, follow a diet similar to the DASH diet – eat plenty of vegetables, fruits, whole grains, and low-fat dairy, and include lean proteins like fish and chicken. Potassium-rich foods, such as beans, sweet potatoes, spinach, and bananas, help offset the blood pressure-lowering effects of sodium. Additionally, keep an active lifestyle, limit alcohol and caffeine, and maintain a healthy weight. According to research, these adjustments can sometimes even lower blood pressure as much as taking medication.

How much calcium and vitamin D do I need after 60 to prevent osteoporosis?

For healthy bones, the majority of older adults require 1,200 mg of calcium daily. That is equivalent to roughly four servings of foods high in calcium (one serving could be one cup of milk or yogurt, one and a half ounces of cheese, or foods fortified with calcium). Since vitamin D is essential for aiding in the absorption of calcium, the general recommendation for vitamin D intake in adults over 60 is 800 IU (20 mcg) per day. Having your levels checked is a good idea because some people may require more if they have a diagnosed deficiency. Dairy products, fortified plant milks, leafy greens, tofu, almonds, and canned fish with bones are good sources of calcium. Egg yolks, fortified milk or cereals, and fatty fish (salmon, mackerel) are good sources of vitamin D, but many elderly people will need a vitamin D supplement to reach 800 IU daily (since diet alone is often not enough). Always discuss with your doctor before starting supplements, to get the right dose for your needs.

What is the best diet for heart health in older adults?

Evidence points to the Mediterranean diet as one of the best choices for heart health at any age. This diet is rich in vegetables, fruits, whole grains, beans, nuts, and olive oil, with moderate amounts of fish and poultry, and very limited sweets and red meat. Studies of older adults find that those following a Mediterranean-style diet tend to have fewer heart attacks and strokes and generally live longer with less chronic illness. Another excellent option is the DASH diet, originally developed for blood pressure, which also protects the heart – it emphasizes similar foods (lots of plants, lean proteins) and particularly limits sodium. In practice, both diets overlap a lot: fill up on plant-based foods, choose healthy fats (like olive oil and omega-3-rich fish), and minimize processed foods, salt, sugary snacks, and unhealthy fats. These eating patterns help lower “bad” LDL cholesterol, control blood pressure and blood sugar, and provide antioxidants that keep your arteries healthy. They are also flexible – you can adjust them to your culture, budget, and taste. The best diet is one you can stick with for the long term, so find heart-healthy foods that you truly enjoy. Your heart will benefit from the consistent goodness!