When it comes to a healthy diet, so much of what we're told is what not to eat, especially as we get older. Stay away from processed foods, limit red meat consumption, and be vigilant about sodium—these are just a few common pieces of advice you'll hear as you age. Of course, eliminating these detrimental things from your diet is paramount, but it's just as important to replace them with nutritious foods that'll fuel your body in an age-appropriate way. That's why we consulted doctors and dietitians to find out the best foods to eat if you're over 65.
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1. Salmon
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The most recommended food on this list is wild-caught salmon, along with other fatty fish like mackerel, trout, and sardines.
"Fatty fish is packed with omega-3s, which are like a superpower for your heart and brain," shares registered dietitianJennifer Pallian, BSc, RD. "These healthy fats help reduce inflammation, keep your blood vessels flexible, and may lower the risk of Alzheimer’s."
"Studies even show that eating more omega-3s can help slow age-related macular degeneration (AMD)—one of the leading causes of vision loss as we get older," she says.
Bill Kapp, MD, the CEO and a longevity expert at Fountain Life, adds that salmon is one of the few foods that's naturally high in vitamin D. "Most people over 65 do not receive adequate vitamin D, which contributes to weaker bones and an increased risk of falls," he notes.
2. Leafy greens
iStockExperts also agree that leafy greens such as spinach, kale, and Swiss chard should be readily incorporated into your meal planning if you're over 65.
"They’re loaded with lutein, vitamin K, folate, and nitrates, which are great for your brain, heart, and eyes," explains Pallian. "One study found that people who ate a serving of leafy greens every day had a slower rate of cognitive decline—equivalent to being 11 years younger.
"Lutein and vitamin K also help reduce inflammation, improve ocular circulation, and protect against AMD," she adds.
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3. High-fiber foods
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High-fiber foods are often cited for their weight-loss benefits (they help keep you fuller longer), but they're also important for healthy aging.
"Foods high in fiber like beans, nuts and seeds (like chia seeds, hemp seeds and flax seeds) are important to include in every meal to help maintain regularity as we age," shares Chicago-based registered dietitianMaggie Michalczyk. "Eating enough fiber can prevent constipation and help to lower LDL (bad) cholesterol."
"Men over the age of 50 should aim for 30 grams of fiber per day and women over the age of 50 should aim for 21 grams," she advises.
If weight is a concern, high-fiber foods can also promote a healthy metabolism, as Best Life recently explained.
4. Berries
iStockNext on the list are berries, specifically blueberries, strawberries, and raspberries, which are rich in brain-protecting antioxidants.
"A long-term study of 16,000 people found that eating more berries could slow cognitive aging by up to 2.5 years," Pallian points out. "The flavonoids in berries also improve blood flow to the brain and reduce inflammation, which can help prevent memory loss."
She also shares that berries are high in vitamin C, which "supports muscle and joint health by boosting collagen production."
Catherine Gervacio, RND, a registered nutritionist and diet consultant for WOWMD, adds that berries have a lower glycemic index than other fruits: "This means, eating them won't give a sudden increase of blood sugar levels."
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5. Turmeric
ShutterstockTurmeric is well known for its anti-inflammatory and antioxidant effects, which is why Michalczyk recommends that those over 65 incorporate this spice into their diet: "Studies have shown that turmeric can help ease age-related joint pain and muscle stiffness due to arthritis."
Additionally, research has found that turmeric's anti-inflammatory properties can extend to the brain, thereby improving memory and reducing the risk for neurodegenerative disorders.
"Use turmeric in cooking, add to oatmeal, or take in supplement form," Michalczyk suggests.
6. Lean protein
Shutterstock"As we get older, muscle mass tends to decrease—so getting enough protein is key to keeping your muscles strong and your metabolism healthy," explains Elias Ortiz, MD, chief bariatric surgeon at Elias Ortiz & Company.
To his point, registered dietitianAyanna Smart cites research that shows a 21 percent loss in muscle mass from age 65 to 80, "indicating more rapid loss of muscle mass later in life."
But not all protein is created equal: Ortiz recommends sticking to lean protein sources such as chicken, turkey, tofu, and beans because they're low in saturated fat and therefore are "easier on your heart and can help with weight management." Smart adds that salmon is another great protein source.
"Try adding a serving of lean protein to each meal to help support your overall health and energy levels," Ortiz suggests.
RELATED: These 6 Foods Can Lead to Better Brain Health—But You're Probably Not Eating Them.
7. Avocados
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Like salmon, avocados are packed with healthy fats.
"They’re rich in monounsaturated fats, which help improve blood flow and support cognitive function," explains Pallian. "Plus, they contain lutein, which is known to boost memory."
"In one study, people who ate an avocado a day had higher macular pigment density (MPD), which is linked to better brain function and eye health," she adds.
8. Eggs
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Of course, if cholesterol is a concern, eggs should be consumed sparingly or without their yolks. But Pallian points out they're also a "total nutrient powerhouse for brain and muscle health."
"They’re one of the best sources of choline, a nutrient that helps with memory and cognitive function," she shares. "Research shows that eating just one or two eggs a week can lower the risk of Alzheimer's and even reduce Alzheimer's-related brain changes."
"Plus, they’re packed with lutein and zeaxanthin, which protect against AMD and keep your eyes sharp," she adds.
