8 Foods to Eat More Of Once You Turn 40, According to Dietitians

 You did get AN EXACT DIET PROTOCOL from your competent? doctor already? NO?  The key word there is EXACT; not just guideline crapola. Guidelines don't guarantee results, so DEMAND YOUR DOCTOR GIVE YOU PROTOCOLS!

For dementia prevention; for cognitive improvement; for cholesterol reduction; for plaque removal; for Parkinsons prevention; for inflammation reduction; etc.

Do you prefer your doctor and hospital incompetence NOT KNOWING? OR NOT DOING?

So, you DON'T have a functioning stroke doctor, do you? Nothing below is even remotely close to a protocol, it's all just guessing.

8 Foods to Eat More Of Once You Turn 40, According to Dietitians

Turning 40 and thinking about healthy aging in a new light?

Deborah Murphy, M.S., RDN

Mon, September 1, 2025 at 11:04 PM EDT

7 min read

Reviewed by Dietitian Kelly Plowe, M.S., RD

Adopting healthier habits at 40 can help reduce the risk of chronic disease as you age.

Dietitians suggest nuts, teff, berries and more to help you get the nutrients you need to age healthfully.

A healthy eating pattern provides essential nutrients to prevent or delay age-related diseases.

Blowing out the candles on your 40th birthday is often accompanied by mixed emotions as you turn the corner into midlife. Besides welcoming new wrinkles and gray hairs, turning 40 may have you thinking about your health in a new light. Chronic diseases commonly associated with aging—like cancer, heart disease and dementia—that once felt they were “a ways off yet” are now top of mind.

While there’s no magic food that can turn back the clock, adopting healthier habits at 40 can help reduce the risk of chronic disease as you look forward to your 50s, 60s and beyond. We asked dietitians for their top foods to prioritize at 40—here’s what they recommend.

1. Olive Oil

If you already use olive oil regularly when cooking, you are off to a great start at maintaining your health beyond 40. Many of the robust health benefits associated with the Mediterranean diet are linked to the use of this popular cooking oil. That’s because olive oil has a healthier fat profile than many other oils (or butter) and is rich in polyphenols—plant-based compounds that have antioxidant and anti-inflammatory benefits.

Tackling inflammation is important since it’s a common denominator in the development of chronic diseases associated with aging. What’s more, turning 40 is a great time to adopt habits that may protect your brain as you age. One recent study found that consuming about ½ tablespoon of olive oil per day was linked to a 28% reduced the risk of dying from dementia.

2. Nuts

Nuts are more than just a healthy and convenient snack option; they are linked with numerous health benefits. Snacking often on nuts is associated with reduced risk of type 2 diabetes, heart disease and some cancers. In fact, one study found that women who snacked on three servings of nuts per week throughout their midlife were more likely to be “healthy agers” than those who didn’t eat nuts. Walnuts, in particular, were most likely associated with healthier aging in that study.

3. Dark Leafy Greens

“Prioritizing dark leafy greens is a simple yet powerful way to invest in long-term health,” says Sarah Nash, M.S., RD, LDN. “Leafy greens such as arugula, spinach, kale and Swiss chard are essential after 40 for maintaining cognitive function, heart health and bone strength”.

A study found an association between fruit and vegetable consumption and lower rates of cognitive decline. This may not be entirely novel, but the study also highlighted green leafy vegetables (along with cruciferous and red/orange vegetables) as having the greatest beneficial impact. Some of those brain-supporting nutrients in leafy greens include “folate, a key nutrient for brain function, as well as antioxidants that promote heart health and may slow cognitive decline,” says Nash.

Adding more dark, leafy greens to your plate is a simple strategy to boost bone health, thanks to their vitamin K content. Turning 40 is an important time to prioritize bone health—the earlier you start being proactive about protecting your bones, the better.

4. Flaxseed

A low-effort way to score more fiber and other essential nutrients in your diet after 40 is to add a sprinkle of ground flaxseed to your oats, smoothies, salads and more. A 2-tablespoon serving of flaxseed provides 4 grams of fiber, about 14% of your daily recommended intake.

Like the other foods on this list, it’s a combination of all the unique nutrients in flaxseed that are responsible for most of the anti-aging benefits. In addition to fiber, “flaxseeds are rich in omega-3 fatty acids, which help to decrease chronic inflammation—something that tends to increase as we age,” says Caitlin Ogletree, M.S., RD. These nutrient-rich seeds may also be particularly helpful for women in their 40s. “Flaxseeds are rich in phytoestrogens, which can help to balance estrogen levels and reduce perimenopause symptoms such as hot flashes and night sweats,” says Ogletree.

5. Teff

Quinoa, step aside; there’s a new whole grain in town. “Teff is a tiny, gluten-free grain that has been a staple in Ethiopian cuisine for centuries, and it’s gaining popularity worldwide for good reason,” says Lauren Manaker, M.S., RDN, LD. Why should you give this whole grain a try? For starters, research has found that folks who regularly consume more whole grains in midlife enjoy longer lives with more disease-free years. That’s because whole grains, like teff, are rich in dietary fiber, which helps promote healthy digestion and supports heart health, per Manaker. Since heart disease remains the No. 1 cause of death for both men and women in the U.S, adding more heart-healthy foods to your diet at 40 can keep your ticker in top top shape.

6. Strained (Greek-Style) Yogurt

Your gut microbiome plays a critical role in reducing your risk of chronic disease as you age, making 40 an ideal time to start optimizing your gut health. Strained (Greek-style) yogurt is rich in probiotics and other nutrients that can help beneficial gut bacteria thrive. Research has found that people who thrived in older age were more likely to have a more diverse gut microbiome, with a higher ratio of good-to-bad strains of bacteria, compared to those with numerous health conditions.

Reaching for strained (Greek-style) yogurt versus conventional yogurt also helps you get more protein, and prioritizing protein in your diet can help minimize some of the muscle loss that progresses after 40. Yogurt is also a good source of another under-the-radar nutrient called choline, which research has linked to better brain health later in life.

7. Berries

You probably don’t need much convincing to include more flavorful berries in your diet. These juicy, bite-size fruits are rich in the antioxidants needed to tackle the oxidative stress and inflammation that put you at increased risk of age-related disease. What’s more, regularly enjoying berries has been shown to help protect your brain against the negative effects of aging and inflammation. So stock up on both fresh and frozen berries.

8. Fatty Fish

If you’re looking for one food that can boost both your heart and brain health, fatty fish is our top pick. As we mentioned before, it’s important to start prioritizing your protein intake at 40 to temper the muscle loss that naturally occurs with aging, and fatty fish are a great option. One study found that when individuals over age 50 consumed about 5 ounces of fish for lunch twice a week for 10 weeks, they lost less muscle mass than those who didn’t have fish.

Besides protein, fatty fish like salmon, trout and mackerel are rich in omega-3 fats, which aid in heart and brain health and help reduce inflammation, says Carrie Gabriel, M.S., RDN. For women in their 40s, those omega-3 fats are also helpful for hormone balance and reducing the severity of symptoms associated with perimenopause and menopause, per Gabriel.

Our Expert Take

While aging is inevitable, adopting healthier habits will help you thrive as you grow older. Turning 40 is a great time to start thinking about your health into your 50s, 60s and beyond. Prioritizing a healthy eating pattern will provide your body with the essential nutrients it needs to prevent or at least delay age-related diseases. Dietitians recommend filling your plate with foods like fatty fish, flaxseed, strained (Greek-style) yogurt, olive oil, berries and more to make sure you get the right nutrients to age more healthfully.

Read the original article on EatingWell

20 Surprising Foods That Benefit A More Heart Healthy Lifestyle

For those that don't have amounts DEMAND YOUR DOCTOR come up with the protocol amounts. Your hospital dietician should have created protocols on all these foods decades ago assuming that the board of directors set the right goals for the stroke department. If they didn't the board of directors needs to be fired.

20 Surprising Foods That Benefit A More Heart Healthy Lifestyle 

Chickpeas

Chickpeas contain such ingredients as high fiber, potassium, and vitamins C and B-6.  Each of these nutrients has been shown to support heart health significantly.  The high fiber that appears in significant amounts in chickpeas has been shown in studies to also considerably lower the amount of total cholesterol in the bloodstream, which in turn is known to aid in decreasing the risk of heart disease.  In one cited study, it was found that those individuals who reportedly consumed 4,069 mg per day of potassium were shown to have a 49 percent lower risk of death caused by heart disease.

Coffee

It seems every other day there is a new study out that touts the benefits of coffee on the human body.  For years researchers have said that coffee aids in the prevention of heart failure, stroke, and even lowering the risk of mortality.  The active ingredient in coffee that makes it so beneficial for heart health is that of the caffeine.  In recent findings, scientists have concluded that the caffeine present in coffee does indeed protect us against heart damage.  Studies have determined that the caffeine works in conjunction with the mitochondria—the powerhouse if you will—within our cells.  Studies have shown that the caffeine slows down the cell division in the body, which can be most crucial to preventing cardiovascular diseases.

Cranberries

Often known to many as one of the classes of foods referred to as “superfoods,’ cranberries are considered one of the most healthful foods available.  Native to North America, cranberries are farmed across Canada and the Northern US.  Registering high in nutrients and antioxidants, cranberries have been linked to aiding in the decreasing of blood pressure—which in turn supports overall cardiovascular health.  In recent studies, data has suggested that the polyphenols—present in the cranberries themselves—may actually help to reduce the risk of cardiovascular diseases.  This reduction is achieved by the prevention of platelet build-up on the walls of blood vessels, as well as the reduction of blood pressure through anti-inflammatory mechanisms.

Figs

Studies over the years have shown one thing to remain true—deaths due to heart disease drop with each additional serving of fruit.  Included in that study is the carotenoid-containing fruits better known as figs.  Figs, like many other fruits that mother nature has provided, are nutrient dense—containing a generous amount of fiber, vitamins, and potassium.  They are also chock full of plague-fighting potent polyphenols.  When working towards preventing, or even day to day fighting off of heart disease, this little gem is definitely one ally you will want in your arsenal.  Figs are also known to immunize LDL, or “bad” cholesterol, against the attack of free radicals as well protecting against the onset of atherosclerosis—an abnormality in the inner layer of the arterial walls.

Flax Seeds

Flax seeds have been considered a prized ingredient for centuries, due to their health-protective properties.  In recent years, flax seeds have joined the elite class of foods—superfoods that is.  Each and every day, more and more research points to just how beneficial these little gems are to our health.  Flax seeds are nutrient-rich, with only one tablespoon containing a generous amount of protein and heart-healthy fiber and omega 3 fatty acids.  In animal studies, one of the fatty acids present in flax seeds, ALA (alpha-linolenic acid) showed to prevent the deposit of cholesterol into the blood vessels of the heart, as well as aiding in reducing arterial inflammation as well.

Tumeric

For centuries, Tumeric has been hailed in India as a wonder spice.  It is not only the ingredient that gives curry its color, but it is also packed will all types of medicinal aids.  In recent decades, science has been seeing what the India culture had known for centuries—there are indeed medicinal properties within  Tumeric.  The compounds of use in heart health are called curcuminoids, the most notable of which is Curcumin.  As it would happen, Curcumin is the main active ingredient within Tumeric, not only presenting as a potent antioxidant but also has what many terms as powerful anti-inflammatory significance, which has shown to aid in the prevention of heart disease.  When considering a Curcumin supplement, keep in mind that the most effective choices are those that contain piperine, as this substance increased the herbs ability to absorb into the bloodstream.

Ginger

Recent research points to the possibility that ginger could possibly play a significant role in the maintaining of a healthy heart.  In fact, ginger has been used by many cultures for centuries to aid in the treatment of various cardiovascular conditions.  It is believed that ginger does indeed help in the reduction in the risk of heart attack and stroke.  Ginger works in the same manner as the current NSAID’s on the market.  The natural in nature herb acts to block the very genes that are responsible for causing inflammation to begin with.  Other studies state that ginger may very well aid in the lowering of blood cholesterol as well as preventing the clotting of blood.  When it comes to heart health, the anti-coagulating properties of ginger is a significant aid for those with heart disease.  The unobstructed flow of blood throughout the body can significantly reduce the possibility of heart attacks or even strokes due to blood clots forming.

Grapefruit

With its nutrient-packed content of antioxidants and fiber, grapefruit has been shown to aid in lessening the risk for heart disease.  With the regular consumption of grapefruit, it is believed that individuals will see a reduction in the factors related to heart diseases, such as high blood pressure and cholesterol.  One study showed that grapefruit had a significant effect on the decrease in total overall cholesterol counts, as well as LDL or “bad” cholesterol levels.  The reason that grapefruit is so beneficial to heart health is based on the fair amount of potassium that the fruit contains.   Potassium is an essential mineral in the maintaining of heart health overall, and when the adequate intake is achieved can also help with the prevention of high blood pressure, known to affect heart health significantly.

Green Tea

There are many factors involved in overall heart health.  One heart disease factor is that of atherosclerosis or the building up of plaque that adheres to the arterial vessel walls.  The problem with atherosclerosis is that before you really notice any symptoms, the damage is pretty much done.  According to a new study, a molecule that is found in green tea can actually aid in the prevention of atherosclerosis, which is believed to be a significant contributor to both heart attacks and stroke.  In a study conducted in 2006, those participants that stated they drank at least 5 cups of green tea a day, showed significantly less cardiovascular problems than those who said they only drank one green tea a day.  In subsequent studies, green tea has shown to play a significant role in the lowering of cholesterol as well as the prevention of the risk of stroke.

Kidney Beans

Kidney beans are chock full of nutritional fiber, and as such are one of the best sources for lowering your cholesterol.  A study that was published in the Archives of Internal Medicine confirmed that eating such high fiber foods as kidney beans do indeed aid in the prevention of heart disease. However, kidney beans help with heart health by way of more than their fiber content.  They are also rich with significant amounts of folate and magnesium.  Folate is responsible for lower levels of homocysteine, which elevated int eh blood are precursors to heart attack, stroke, and even peripheral vascular disease.  Through the study, it was estimated that consuming the 100% of Folates recommended daily failure would, in turn, reduce the possibility of a heart attack by 10%.

Oranges

The nutrients that are present in oranges have shown to provide a rather wide range of health benefits.  The American Heart Association has stated that by increasing the consumption of amounts of a compound found in citrus, such as oranges, can, in fact, lower the risk of ischemic stroke in women.  Oranges are high in potassium, which in turn helps reduce the development and problems associated with high blood pressure.  Worth noting is that a high potassium intake, over 4700mg daily, how show to reduce the overall risk of mortality due to heart health conditions by as much as 20 percent.

Kale

Kale has, in recent years, been hailed as pretty much a miracle food.  This leafy vegetable offers a rather wide range of health benefits, with cardiovascular and heart health amongst the list.  Kale is chock full of potassium and fiber, nutrients that work to maintain good heart health, as well as other areas of the cardiovascular system.  Potassium, in studies done, has shown to play a significant part in the overall reduction of the risk of heart disease.  Along with the decrease in the risk of heart disease, potassium is also associated with the risk reduction, if not prevention, of stroke.  Finally, potassium has also shown to aid in the dilation of the blood vessels, which in turn helps in more effective and efficient blood flow.

Garlic

Admittedly, garlic is not the most appealing smell there is, but when it comes to heart health, it more than gets the job done.  Studies have shown that when used in a supplement form, garlic has made a significant impact in lowering the blood pressure in those suffering from high blood pressure.  In fact, some data shows that garlic supplements may be as effective, if not more effective than those doctor prescribed medications.  Garlic also appears to have a significant effect on reducing total as well as LDL cholesterol—by 10-15%.  Studies show that garlic will work on lowering the “bad” cholesterol, but in turn, seems not to affect “good” cholesterol in any significant amount.

Red Wine

It has always been said that red wine, when consumed in moderation, is suitable for heart health.  It is believed that the alcohol in red wine, coupled with antioxidants, work in conjunction to reduce the risk of coronary artery disease—which in turn is responsible for causing the majority of heart attacks.  Although the reason behind the benefits of red wine in heart health is still being studied, on theory leans towards that fact that the antioxidants aid in the increase of HDL which is known as the “good” cholesterol, which is responsible for protecting against the buildup of cholesterol.  A polyphenol in red wine, known as resveratrol, has been getting a lot of press in recent years.  This substance is suspected of actually helping in the protection of blood vessel wall lining, which can reduce the risk of problems of a cardiovascular nature.

Chocolate

A myth that needs to be set straight is that not all chocolate has proven beneficial to heart health—on dark chocolate.  With that said, studies out of England have shown that those individuals who indulge in 3.5 ounces of dark chocolate per day, which is roughly a little more than two Hershey bars, result in a lower rate of heart disease than those who ward off chocolate altogether.  The belief is that the acting nutrients are those of flavonoids—which are present in the cacao bean—which is powdered and used in chocolate.  Flavonoids have a multitude of benefits, including lowering blood pressure, increasing blood flow to the brain and the heart, and working in preventing blood clots.

Salmon

Scientists will state that if you are worried the least bit about heart disease, the intake of 1-2 servings of fish each week will significantly lower your odds of dying from a heart attack.  The reason quite simply being the omega-3 fatty acids that are present in the fish themselves.  These unsaturated fats have long believed to be beneficial in reducing the risk of mortality from heart disease.  Recent research has gleaned on the fact that it may very well not only be the omega-3 acids but the combination of other nutrients as well in fish that have a substantial effect on over heart health.

Lentils

These tasty legumes seem to be coming into their own as of late.  However, they have always been known to be a valuable, high-end source of soluble fiber, which has shown to aid in the lowering of cholesterol, which in turn helps to keep the vessel and artery walls clean and free of buildup.  This, in turn, has shown to reduce the chances of both heart disease and stroke significantly.  Lentils in their essence are an excellent source of folate and magnesium, which as we learned above are very essential nutrients in maintaining overall heart health.  Magnesium acts to maintain and improve blood flow, distributing oxygen and nutrients through the body.  Low levels of magnesium have actually been shown to be directly associated with the development of many types of heart disease.

Almonds

Considered one of the most popular tree nuts worldwide, almonds are chock full of nutritious, healthy fats and antioxidants, while at the same time offering an excellent source of Vitamin E, which has been linked in studies in lower the rates of acquiring heart disease.  Almonds also aid in controlling and lowering blood pressure, one of the leading factors to heart attacks, stroke, and even kidney failure.  Recent studies have shown that a deficiency in magnesium, which is abundantly present in almonds, can have a significant effect on blood pressure, regardless of weight.  By correcting an existent deficiency, many have seen a considerable reduction in blood pressure.

Blueberries

Researchers conducted a study at King’s College, London, which showed that by eating 200 grams of blueberries every day, an individual can reduce the risk of developing cardiovascular disease by 20 percent.  Data also showed that those individuals who consumed the daily intake of blueberries also experienced a reduction in their systolic blood pressure, with results mimicking those of taking prescribed blood pressure medications.  The heart health benefits come from the anthocyanins or the phytochemical within the fruit that gives it it’s blue coloring.  Contrary to previous beliefs, the impact on heart health was not from the fiber, vitamins or even minerals in the fruit, but the power of the anthocyanins instead.

Beets

Recent studies have shown that beets can aid in significantly lowering blood pressure by as much as 4-10 mmHg over the course of a few short hours.  The most beneficial effect seems to be in the systolic blood pressure, which represents the amount of pressure when the heart contracts, rather than the diastolic blood pressure which is when the heart is at rest.  The data also showed that the consumption of raw beets, rather than cooked, achieved the best results for individuals.  It is suspected that the blood pressure lowering ability may very well come from the nitrates in beets.  When ingested, your body converts the nitrates to nitric oxide, which in turn dilate blood vessels aiding in the reduction in blood pressure overall.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Brain-healthy foods to fight memory loss

Quite useless since no amounts are given. You really expect us to get  injections of almond suspension for 28 days? And where would our doctors find such suspension? They don't tell you that unless flaxseed is ground it isn't digested, you'll just shit it out.

Brain-healthy foods to fight memory loss

Eating well is not just good for the body, but good for the brain. And while the vital roles a good diet and proper nutrition play in maintaining good overall body health are well accepted, their roles in maintaining your brain health is something that you may not often think about.

Certain foods and the nutrients they contain seem to be especially conducive to promoting good brain health. More and more studies are coming out to show just how important diet is for proper brain function, as researchers continue to show that many of the conditions of the aging mind—including memory loss, dementia, and even Alzheimer disease and Parkinson disease—may be mitigated by including certain foods in the diet.

Here are just a few of the foods that may help you preserve brain function, which—just like other bodily functions—only declines with age.

Advertisement

Almonds

Almonds can benefit memory function, and contain lots of vitamin E, which plays a significant role in preventing cognitive decline. In a preclinical study, researchers found that rats who received injections of almond suspension for 28 days demonstrated significant improvements in memory retention. In addition, almonds contain vitamin B6, a pyridoxine that helps the body metabolize proteins, which are essential for cellular repair in the brain.
As if this weren't enough to convince you that almonds are good for brain health, they also contain zinc to boost the immune system and prevent damaging infections, vitamin E to slow cell aging, and protein to help repair brain cells.

Eggs

Eating whole eggs—not just the whites—can give you some brain benefits that you may not have been aware of. Egg yolks contain choline, which helps regulate memory and even reduce the risk of Alzheimer disease. Choline is so essential, in fact, that the American Medical Association House of Delegates recommends the addition of choline to prenatal vitamins due to its importance in promoting cognitive development during pregnancy. Researchers have shown that infants exposed to higher levels of maternal choline (930 mg/d) during the third trimester exhibited improved information processing speed—an indicator of cognition and intelligence—during the first year of life.
Eggs also contain lutein—long known for its role in eye health—which is also beneficial for cognition. In one study, researchers assessed the association between brain lutein and cognition in children. They measured brain lutein noninvasively, via Macular Pigment Optical Density (MPOD), and found that the MPOD concentration was positively associated with academic performance.

Flaxseed

Flaxseed contains omega-3 fatty acids, which are known to help brain health. In a preclinical model of perinatal hypoxic-ischemic encephalopathy, researchers found that maternal intake of flaxseeds attenuated loss of brain mass, improved spatial memory in offspring, and prevented depressive symptoms. Flaxseeds are also rich in magnesium and vitamin B, which are essential for optimal brain performance.

Kale

Considered a superfood, kale is chock full of antioxidants, calcium, and vitamin K, so it's good for your physical health. But, it's also good for your mental health. Recently, Tufts researchers found that people who ate 1 serving/day of green leafy vegetables had cognitive functioning akin to that of people 11 years younger, compared with those who ate fewer or no leafy greens. The key ingredients in kale that do this include phylloquinone, lutein, nitrate, folate, alpha-tocopherol, and kaempferol, which may all mitigate the cognitive decline that comes with aging.

Oranges

Did you know vitamin C provides protective effects on your brain and your cognition? In fact, vitamin C is vital for good brain health: it promotes the functioning of specific brain cells, and may even prevent conditions such as Parkinson disease and Alzheimer disease. Its high antioxidant activity is the reason why. In a review of 50 studies, researchers found that vitamin C concentrations were higher in participants who were cognitively intact, compared with those who were cognitively impaired.

Pumpkin seeds

Pumpkin seeds are filled with zinc, magnesium, copper, and iron—minerals that are all known to be beneficial for cognitive health. Zinc and iron deficiencies both independently increase the risk of developing brain disorders, while magnesium has been shown to stave off memory loss and neurological diseases. Finally, copper has been shown to help prevent Alzheimer disease in individuals who are copper deficient.