### Dietary Recommendations for Older Adults Maintaining a healthy diet is crucial as you age. Here are some tips to keep your heart, brain, bones, and muscles in good shape: #### Heart Health - **Fish**: Salmon, trout, and herring are rich in omega-3 fatty acids, which can lower the risk of heart disease and help with blood pressure. Aim for two servings a week. - **Fiber**: Vegetables and whole grains can reduce the risk of cardiovascular disease and aid digestion. #### Brain Health - **Vitamin B12**: A lack of this vitamin is linked to memory loss. Include foods like fish, meat, and dairy in your diet. - **Antioxidants**: Found in vegetables and fruits like blueberries, antioxidants help reduce inflammation and protect brain health. - **Healthy Fats**: Omega-3 fatty acids in fish and nuts like walnuts support brain function. #### Bone Health - **Calcium**: Essential for bone health, found in yogurt, low-fat cheese, and milk. Be cautious of overconsumption as it can cause constipation. - **Vitamin D**: Helps your body use calcium. Found in fortified foods, fish like salmon, and dairy products. #### Muscle Health - **Protein**: Necessary for muscle repair and growth. Sources include lean meats, fish, eggs, dairy, and beans. By incorporating these foods into your diet, you can help ensure a healthier, longer life.