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What foods are best to eat during menopause?

Women in their early fifties who are starting menopause should start being concerned about changing their diet. Certain health problems can start during menopause such as heart disease and osteoporosis. Help protect your bones, heart, and the rest of your body during menopause with these foods:

  • Low- and non-fat dairy such as skim milk or non-fat yogurt will help your bones stay strong with calcium and vitamin D without the saturated fat that your body doesn’t need.
  • Whole grains should consist of at least half or more of the grains you already eat such as wheat breads, brown rice, or cereal. This will help reduce your risk of heart disease.
  • High omega-3 fish such as salmon, herring, albacore tuna, and mackerel can help reduce the risk of heart disease as well and protect against bone loss. The American Heart Association recommends women eat these kinds of fish at least twice a week.
  • Keep up with your fruits and vegetables because they are low in calories and fat, and in return they will help you maintain a healthy weight.
  • Eating nuts along with a meal will help lower the rise of blood sugar that nuts can cause. Nuts are another good source of omega-3 fatty acid just like in fish.
  • Beans also add a lot of fiber into your daily diet. Women during menopause need at least 25 grams of fiber according to the American Heart Association. A bean-rich diet may also help improve blood sugar control.

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