—By Dana Leigh Smith & Stephen Perrine, Turning 45 isn't what it used to be. One medium fruit (yes, avocado is a fruit) packs 227 calories—so don't eat more than half in one sitting. Make the most of the benefits from tea with The 7-Day Flat-Belly Tea Cleanse! You need a minimum of 4 1/2 servings of fruits and vegetables a day but should aim for nine. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse "As women and men get older, their cholesterol levels rise—it's just a natural part of the aging process. It should not be Leaf Group Ltd. (Woohoo!) Enter your email address to get the best tips and advice. Sardines are a potent source of omega-3s, a nutrient that can improve everything from your cholesterol profile and mood to your ability to ward off Alzheimer's. Already have diabetes? Though there's nothing you can do about getting older, but you can stay active, lose weight and add diabetes-fighting foods to your diet to lower the odds you'll develop the condition. They're sweet, they're juicy and they make perfect additions to salads, oats, and smoothies. Fiber: The most magical nutrient in the food kingdom. Men do not eat enough fruits and vegetables, according to the Palo Alto Medical Foundation. "Research suggests that the soluble fiber in oats helps lower 'bad' LDL cholesterol levels. Don't take them all at once, though. Nowadays you could be halfway to 90 and still be a hipster icon like Jared Leto or Sophia Coppola, have shredded abs like Justin Theroux or Mark Wahlberg, or crack up the cool kids like Amy Poehler or Keegan-Michael Key. LIVESTRONG.com may earn compensation through affiliate links in this story. Reap the benefits by making olive oil your go-to cooking fat and using it in dressings and sauces. The added weight increases their risk for heart disease, diabetes and an early death. Roast them up as a side to grilled meats or fish, or slice and bake them into healthy fries. It's also one of the best sources of dietary fiber in the world, packing 11 grams in a 2 tablespoon serving, which is particularly good news for your waistline. Eggs have also been shown to prevent large fluctuations in glucose and insulin levels, according to an International Journal of Obesity report. With each passing birthday, aches and pains become all the more common, usually as a result of inflammation or excess weight. Another smart move? The best diet plan for men over 45 is one that includes foods they enjoy eating that they can follow for the rest of their lives. Soluble fiber is thought to stick to cholesterol and prevent it from being absorbed in the body," explains Koszyk. The Mediterranean diet also limits your intake of red meat to a few times a month, and encourages you to eat fish as your primary source of protein. Other scientific findings indicate that cocoa's flavanols can help the body form nitrites, the same chemical in beets and beet greens that widens blood vessels, eases blood flow and blood pressure levels. Take every meal and cocktail hour to the next level with these tricks that take only minutes. A lot of people can lose weight without breaking out the calculator at every meal. But before you reach for that orange to stay healthy, consider this: Guava provides 600% of the day's vitamin C in just one cup! MayoClinic.com: Low-Carb Diet: Could it Help You Lose Weight? © 2020 Galvanized Media. Everything you've been taught about CPR is wrong. To keep your health, and your hipster cred, intact, we've foods that are on the kitchen table of nearly every lean, fit, healthy 45+ star, and should be making an appearance on your daily menu, too.

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