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Whether you want to admit it or not, your body ages. Although your mind may still feel like you’re in your twenties, your body may be lagging behind. Even if you are in great shape, you might face ailments like high blood pressure, heart problems, or any other problem that may occur with age.

Exercise and a healthy diet play an important role in ensuring that you are as healthy as possible, which will hopefully allow you to live longer. Dietitians on our medical expert board offer advice on some of the best eating habits to try if you’re over 60. Then, for more on longevity, be sure to check out The #1 Best Eating Habit of the World’s Longest Living People.

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Nutrient-dense foods are foods that give you lots of healthy nutrients without too many extra calories.

“This is because as you get older, it’s easy to gain weight, and you want nutrient-dense foods to help prevent diseases like heart disease and cancer,” says Lisa YoungPhD, RDNauthor of Finally full, finally thin.

Examples of nutrient-dense foods include colorful fruits and vegetables, low-fat dairy products, fish, chicken, and beans. You can also select a variety of whole grains like rolled oats and brown rice.

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“Both men and women are at risk of developing osteoporosis as they age, so supporting bone health is critical for people over 60,” says Lauren ManakerMS, RDNauthor of First Time Mom Pregnancy Cookbook and Fueling Male Fertility.

Adding 5-6 prunes to your diet daily has been shown to support bone health in menopausal women and in men over 55. Manaker also says prunes contain important nutrients for bone health, including boron and magnesium.

Prunes also contain 3 grams of fiber, 6% of the recommended daily value for potassium, and nutrients like boron, vitamin A, iron, magnesium, vitamin K, and more than the body needs to function. properly.

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Since bone loss is common with age, Young suggests it’s also important to get enough calcium and vitamin D.

“Calcium-rich foods include milk, yogurt, broccoli, and canned salmon with bones,” Young says. “Foods with vitamin D include fish like salmon, and because vitamin D isn’t found in many foods, it’s important to test your D levels and supplement if needed.”

Young advises that exercising is also important for stronger bones. Try weight-bearing exercise like brisk walking and weights, which are great to help prevent osteoporosis.

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While you can focus a lot on the physical aspect of aging, you can’t forget that your brain could use a little TLC too.

“Brain health becomes more of a priority as we age,” Manaker says. “And among the nutrients that support cognitive health, choline appears to have some promising data regarding its potential benefits.”

Recent data has shown that consuming as little as about one egg per week is linked to slower memory decline later in life compared to egg consumption.

Manaker says the scientific advisory from the American Heart Association’s Nutrition Committee announced that healthy, older people can eat up to two eggs a day as part of a heart-healthy diet. And yes, that includes eating both the egg whites and the yolk!

Kayla Garritano

Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University, where she majored in Journalism and earned a double minor in Marketing and Creative Writing. Read more