Anti-Inflammatory Mediterranean Diet Meal Plan for Older Women
Why the Mediterranean Diet for Women 60+?
As estrogen levels remain low post-menopause, women face a higher risk of bone density loss and heart disease. The Mediterranean approach focuses on Phytochemicals and Omega-3 fatty acids, which act as natural “fire extinguishers” for internal inflammation.
Key benefits include:
- Bone Health: High intake of leafy greens and nuts provides calcium and magnesium.
- Heart Protection: Monounsaturated fats from olive oil improve cholesterol profiles.
- Cognitive Longevity: The diet is linked to a lower risk of Alzheimer’s and cognitive impairment.
The Anti-Inflammatory “Power Players”
To maximize the benefits, focus on these four categories every day:
- Extra Virgin Olive Oil (EVOO): Contains oleocanthal, a compound with a similar anti-inflammatory effect to ibuprofen.
- Fatty Fish: Salmon, sardines, and mackerel provide EPA and DHA to protect joints and the brain.
- Leafy Greens: Spinach, kale, and Swiss chard are packed with Vitamin K to support bone density.
