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Mr. Andy De Santis, RD, MPH, Registered Dietician

Educational video on shellfish nutritional value.

Fatty fish nutrition after 50

Salmon, sardines, and trout are excellent choices after 50 because they provide high-quality protein plus omega-3 fatty acids (EPA and DHA).

Fish Protein, approx. per 100 g cooked Key nutrients
🐟 Salmon ~25 g Omega-3, vitamin D, B12, selenium
🐟 Sardines ~25 g Omega-3, calcium, B12, vitamin D
🐟 Trout ~26 g Omega-3, B12, selenium, vitamin D

Why they’re useful after 50

  • 💪 Protein: Helps maintain muscle as you age.

  • ❤️ Omega-3 fats: EPA and DHA support cardiovascular health and can help lower triglycerides.

  • 🦴 Vitamin D & calcium: Particularly useful for bone health; sardines with edible bones are especially calcium-rich.

  • 🧠 Vitamin B12: Supports normal nerve and blood-cell function.

Cholesterol nutrition after 50

After 50, a heart-healthy eating pattern can help manage LDL (“bad”) cholesterol and triglycerides while providing enough protein and nutrients to maintain muscle.

Foods to eat more often

  • 🐟 Fatty fish: salmon, sardines, trout — rich in omega-3 fats

  • 🫘 Beans and lentils: excellent fiber and plant protein

  • 🌾 Oats and barley: rich in soluble fiber, which can help lower LDL

  • 🥜 Nuts and seeds: choose unsalted varieties and moderate portions

  • 🥑 Avocado and olive oil: sources of unsaturated fats

  • 🥦 Vegetables and fruit: provide fiber and antioxidants

  • 🥣 Plain Greek yogurt: high protein; choose lower-saturated-fat options if appropriate

Featuring Crystal Higgins, RD, MPH, Registered Dietician

Eliminate Salt in Your Diet with Meal Planning

Foods to limit

  • Processed meats such as bacon, sausage, and deli meats

  • Canned soups and instant noodles

  • Chips and salty snacks

  • Fast food and restaurant meals

  • Soy sauce and many bottled sauces

  • Salted canned seafood

Tip: Check the Nutrition Facts label for sodium per serving, and compare similar products. “Low sodium” generally means 140 mg or less per serving.

If you’d like, I can also make a 1-day low-sodium, high-protein meal plan for someone over 50, including protein and sodium amounts.

Sodium nutrition after 50

After 50, paying attention to sodium can be helpful because too much sodium can contribute to higher blood pressure, particularly in people who are sodium-sensitive.

How much?

For most adults, a good general target is less than 2,300 mg of sodium per day (about 1 teaspoon of salt from all sources combined). Some people with high blood pressure or certain medical conditions may be advised to consume less.

Foods to choose more often

  • 🥦 Fresh vegetables and fruit

  • 🐟 Fresh or frozen fish such as salmon and trout

  • 🍗 Fresh, unprocessed chicken or turkey

  • 🫘 No-salt-added or low-sodium beans

  • 🥣 Plain oatmeal

  • 🥛 Plain milk and yogurt

  • 🥜 Unsalted nuts and seeds

Ashley Charlebois Registered Dietician

High Fat Food Intolerance

Foods to reduce if they trigger symptoms

  • Fried foods

  • Fatty cuts of meat

  • Sausage and bacon

  • Heavy cream and rich sauces

  • Large amounts of butter

  • Very fatty cheese

  • Large portions of nuts or nut butter

Don’t eliminate fat completely. Small amounts of healthier unsaturated fats—such as olive oil, avocado, and fatty fish—may be better tolerated and provide important nutrients.

 

Dr Milan Gupta, Cardiologist, Toronto

Cholesterol & heart-health nutrition after 50

Limit : Cholesterol & heart-health nutrition after 50

  • Bacon, sausage, and other processed meats

  • Fatty cuts of meat

  • Butter, cream, and large amounts of full-fat cheese

  • Fried foods

  • Foods containing trans fats

  • Highly processed foods and foods high in added sugars

  • Excess sodium, particularly if you have high blood pressure

Cholesterol & heart-health nutrition after 50

After 50, nutrition can support healthy cholesterol levels, blood pressure, and heart health while also providing enough protein to maintain muscle.

Foods to emphasize

  • 🐟 Fatty fish: salmon, sardines, and trout — provide omega-3 fats and protein.

  • 🫘 Beans and lentils: excellent sources of plant protein and soluble fiber.

  • 🌾 Oats and barley: soluble fiber can help reduce LDL cholesterol.

  • 🥦 Vegetables and fruit: provide fiber, potassium, and other nutrients.

  • 🥜 Unsalted nuts and seeds: provide protein, fiber, and unsaturated fats.

  • 🫒 Olive oil: a source of heart-friendly unsaturated fat.

  • 🥣 Plain Greek yogurt: convenient high-protein option; lower-fat versions can reduce saturated fat.

Healthy Eating NOW Types of Foods that are Important

Sarah Blunden Registered Dietician

Educational video on healthy proteins.

Diana Steele BSc, RD, Registered Dietician

Educational video on High Triglycerides and Diet

Diana Steele BSc, RD, Registered Dietician

Benefits of Omega 3 Oils In Your Diet

Ashley Charlebois Registered Dietician

How to Reduce Saturated Fats

Keep your protein high

Reducing saturated fat doesn’t mean reducing protein. Good choices include:

  • Salmon, trout, sardines

  • Shrimp and other shellfish

  • Skinless chicken or turkey

  • Low-fat Greek yogurt and milk

  • Tofu, tempeh, beans, and lentils

  • Eggs, in portions appropriate for your overall diet

A useful target

The American Heart Association recommends keeping saturated fat to less than 6% of calories for people who need to lower LDL cholesterol—for a 2,000-calorie diet, that’s about 13 g per day.

Also look for fiber-rich foods, especially oats, barley, beans, lentils, fruits, and vegetables. Replacing saturated fat with unsaturated fats and fiber-rich foods is generally more useful than simply cutting fat without replacing it.

How to reduce saturated fat after 50

Reducing saturated fat can be helpful for lowering LDL (“bad”) cholesterol and supporting heart health, especially if you already have elevated LDL or cardiovascular disease.

Easy food swaps

  • 🥩 Fatty beef → lean beef, skinless chicken, turkey, fish, or beans

  • 🥓 Bacon/sausage → eggs, fish, beans, or lean poultry

  • 🧈 Butter → olive or canola oil

  • 🥛 Whole milk → 1% or skim milk

  • 🧀 Full-fat cheese → smaller portions or reduced-fat cheese

  • 🍦 Ice cream → plain low-fat Greek yogurt with fruit

  • 🍳 Fried foods → baked, grilled, steamed, or roasted foods

  • 🥥 Coconut oil → olive or canola oil