As we get older, the risk of chronic illnesses like heart disease, diabetes and Alzheimer’s disease rises, particularly for Black women. But the foods we choose to eat every day can be our medicine, helping to prevent or treat those ills.For a list of foods women over 40 should add to their grocery carts, we turned to Black female experts: Kristie Lancaster, associate professor of nutrition at New York University; Jerlyn Jones, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics; and Sequoia Ridley, a wellness dietitian based in Charlotte, North Carolina. Recipes from Black foodies will make it easy to add these items to your menu.
1. Olive oil
This staple of the Mediterranean diet is a healthy, monounsaturated fat, says Lancaster. Harvard researchers found that a diet rich in olive oil may reduce the risk of death from heart disease, cancer and Alzheimer’s disease.
2. Salmon
Fatty fish like salmon contain omega-3 fatty acids, which may benefit cognitive health. They may also help reduce the risk of dementia, which is more common in African Americans. Savory: Carla Hall’s Salmon and Broccoli With Sweet Chile Vinaigrette.
3. Berries
“Berries are very high in phytochemicals,” says Jones. “That really helps with our immune support and fighting [inflammation].” Sweet: Marisa Moore’s Mixed Berry Jam.
4. Collard greens
Dark leafy greens are “good for your blood pressure because of the potassium and calcium, and good for your eyes because of beta carotenes,” says Lancaster. This can help prevent vision loss from macular degeneration. Special: Millie Peartree’s Low Country Collard Greens.
5. Yogurt
Premenopausal and postmenopausal women need calcium and vitamin D for bone health. “Calcium is also really important for regulating heart rhythms and those muscular heart contractions,” says Ridley. Speedy: Maya Feller’s Kale and Banana Smoothie.
6. Green tea
Research shows drinking several cups a day may reduce the risk of both heart disease and stroke. Smooth: Refreshing Mango Green Tea Smoothie from Wendy and Jess at Food Heaven.
7. Almonds
“Some studies have shown that almonds can be beneficial in heart health,” says Lancaster. Research shows almonds may help reduce the risk of heart disease and lower both total cholesterol and LDL cholesterol. Snackable: Marisa Moore’s Gingerbread Glazed Almonds.
8. Mushrooms
Easy to add to salads or soups, mushrooms are a surprising source of vitamin D, says Ridley. The potassium in mushrooms can help reduce tension in blood vessels, potentially helping to lower blood pressure. Starter: Jerlyn Jones’ Wild Mushroom Soup.
9. Carrots
These crunchy veggies are a good source of carotenoids, which are important for eye health. They are also sources of vitamin C and potassium, says Lancaster. Sublime: Gregory Gourdet’s Grilled Carrots With Herby Coconut Yogurt and Spicy Beet Vinaigrette.
10. Sweet potatoes
These root veggies are a good source of vitamins A, B6 and C, potassium and fiber. Compounds in sweet potatoes may help control blood sugar. Skillet: Tirzah Love’s Breakfast Sweet Potatoes.
11. Quinoa
This seed is an alternative whole grain. “High-fiber foods help with keeping us regular,” says Jones. “It also helps with lowering … cholesterol.” Simmered: Food Heaven’s Hearty Quinoa Chile.
12. Spinach
Fresh or frozen, this dark-green leafy vegetable is easy to add to everything from sauces to soups. “It is a good source of carotenes as well as vitamin C,” says Lancaster. Surprising: Bryant Terry’s Spinach Salad With Blackened Chickpeas.
13. Edamame
A young soybean, edamame is a complete protein, which means it contains the nine essential amino acids that our body cannot produce on its own. So Easy: Marisa Baggett’s Edamame Hummus.