Beans to improve heart health

Heart disease is still the leading cause of death in men over 50 and the risk of heart problems in women increases sharply after menopause due to declining levels of oestrogen, which can lead to fat build-up in the arteries. Fibre has an important role to play in preventing heart problems and most of us don’t get enough as we age. Hobson explains, “Fibre helps to remove cholesterol from the body and has also been shown to help reduce blood pressure and aid weight management, as well as reducing the risk of colorectal cancer.”

Beans, including haricot beans, which are those used in baked beans, are a cheap source of fibre. Pinto beans are another high-fibre variety, with 9g per 100g of cooked beans.

Try: Pintopeno dip

Place 1 drained can pinto beans, 1 finely-grated clove garlic, 1 tbsp extra virgin olive oil, 2 tbsp jalapenos from a jar, the flesh of 1 ripe avocado, 3 medium ripe tomatoes, juice of ½ lemon, a handful of coriander leaves, and salt and pepper into a food processor. Then pulse until the ingredients are blended together but still a little chunky.

Kale for strong bones

Other than being packed with cancer-protective antioxidants and high in immunity-boosting vitamin C, a 50g serving of kale leaves contains your whole daily recommended intake of vitamin K. Vitamin K is a crucial nutrient for the older population, a deficiency that is linked to a number of chronic conditions, including osteoporosis, cardiovascular disease and osteoarthritis. Other cruciferous vegetables, including broccoli, spinach and cabbage, boast similar benefits.

Try: Kale pesto

Kale can be rather tough and chewy in a salad, so whizz it up to make pesto instead. Put 100g pine nuts, 100g chopped Parmesan, 3 peeled garlic cloves, 100ml extra virgin olive oil, 100g kale, the juice of a lemon, and salt and pepper in a food processor, then blend into a paste.