It is important to get adequate protein in dietary requirements after age 60. Declining muscle mass is a normal aspect of aging, but increasing protein consumption may help prevent this.
Get your protein requirements calculated with the help of a free online tool provided by the United States Department of Agriculture (USDA). Getting enough protein is important, but not all sources of protein are healthy. Dietitians truly desire that persons over the age of 60 will consume less of one particular protein type.
Some dieticians recommend cutting out processed meat. Studies have shown an association between eating processed meats, including bacon, deli meat, hot dogs, sausage, and cured and smoked meats, and an increased risk of cancer, heart disease, and other illnesses. This is an ideal moment to begin restricting consumption for those in their 60s who have not done so before.
Experts in nutrition have warned that consuming too much processed meat, which is heavy in fat and cholesterol, may raise inflammation and put those over the age of 60 at risk for developing chronic diseases.
Saturated fat and salt, found in abundance in these meats, raise the risk of cardiovascular disease and hypertension, both of which are more common in the elderly. The high sodium content of many processed meats poses a health risk to older persons, especially those with hypertension or other diseases who need to restrict their salt consumption.
Beans, chickpeas, lentils, soy, almonds, and seeds are great protein sources that may substitute for processed meat. Research has shown that eating beans may help lower cholesterol levels. Due to its reduced saturated fat content, fresh meat is preferred over processed meat, according to an advisor for the National Pork Board. When compared to other cuts of meat, the saturated fat content in chicken and fish is lower. Another way to lower cholesterol is to eat more plant-based proteins, such as nuts, lentils, chickpeas, beans, and seeds.
It is never too late to focus on your health. As you approach your 60s, consider the things you can do to lower your illness risk and promote longevity.