HEALTHY FOODS FOR OVER 40 YEARS- TOMATOES, ALMONDS, OATS, CHERRIES, CHICKEN

 Tomatoes, oats, almonds and fish are among the essential 

food items that can slash the risk of heart diseases and 

diabetes in those over 40, experts say.

The risk of cardiovascular disease and diabetes can become 

a concern after the age of 40 and an unhealthy lifestyle can 

lead to rise in cholesterol levels and blood pressure.

Experts advise that stocking up on certain food items can help 

ward off the risks.

Researchers say that eating just 3g of oats daily is enough to 

reduce total cholesterol by five to ten per cent.

Oats contain beta-glucans, a soluble fibre that can help lower 

the unwanted form of cholesterol, low-density lipoprotein (LDL), 

It is estimated that the risk of developing heart disease drops 

by two per cent for every one per cent reduction in total 

cholesterol.

Tomatoes are also a 'wonder-food' for the 40-plus as they are 

an excellent source of the antioxidant lycopene. They offer a 

degree of protection against the formation and spread of 

cancer cells as well as protecting arteries from atherosclerosis.

Research has shown that drinking 150ml of tomato juice after 

20 minutes of exercise offers protection against prostate, lung 

and stomach cancers and heart disease.

In another study, researchers found that 20 adults eating 60g of 

almonds daily for four weeks showed a nine per cent reduction 

in blood-sugar, suggesting almonds could offer protection 

against cardiovascular disease and diabetes.

Experts also believe that Omega 3 fats in oily fish can help 

lower heart rate and blood pressure, and reduce the risk of 

irregular heartbeat (arrhythmia).

Isoflavones in soy beans have been linked to lowering 

cholesterol, increasing bone density in post-menopausal 

women and improving male fertility.

Cherries are useful in combating several conditions common in 

middle age, including gout and arthritis. They are a rich source 

of the antioxidant anthocyanin.

Full-fat milk can help combat the reduction in muscle mass 

associated with getting older, especially after the age of 50, 

experts say.

A 2006 study found that drinking full-fat milk after exercise 

helped ensure that muscle mass was enhanced.

Chicken which is a great source of protein can help combat 

common cold, experts believe.

Highlighting the benefits of chicken, a study in 2010 showed 

that a 'moderate increase in protein' resulted in maintenance of 

weight loss compared with higher-carbohydrate diets.