Worst Foods for Eye Health in Seniors to Avoid
A Chamber of Commerce study says that Plano, TX, is a top 6 U.S. city for senior employment. One common factor that can force retirement: poor eye health.
It's no secret that your vision can drastically change over time. The age-related loss of near vision (presbyopia) can emerge as early as the 40s. Seniors are also far more susceptible to eye conditions such as glaucoma and cataracts.
If you want to protect your eyes as you age, the best thing you can do is watch your diet. Read on for a list of the worst foods for eye health and why you should avoid them!
Processed Meats
Bacon, hot dogs, and deli meat contain copious amounts of sodium, which can lead to high blood pressure. Sodium can also affect your eyes in several ways:
- Choroidopathy: buildup of fluid beneath the retina
- Neuropathy: blockage of blood flow that causes loss of vision
- Hypertensive retinopathy: blood vessel damage that causes blurred vision
The recommended amount of sodium per day is 2,300 milligrams, which is about one teaspoon of pure salt. If possible, opt for fresh meat over processed varieties. Similarly, check the labels on any meat you buy for added salt.
Margarine
On the one hand, margarine is better for your eyes than butter. That's because it's made with vegetable oils, so it contains unsaturated "good" fats. Still, some margarine also has trans fat, particularly the more solid types.
Beyond raising your cholesterol levels, trans fat may also lead to eye issues. If you're partial to margarine sticks, consider switching to the liquid or spread type. Alternatively, look for brands that have no trans fat at all.
Pasta and White Bread
Pasta and bread contain many simple carbohydrates, which can be bad news for your eye health. Most notably, some studies link them to age-related macular degeneration (AMD), a common cause of vision loss for seniors.
The main issue with these carbs is that your body digests them too quickly. When this happens, your blood sugar can start to spike. To avoid these aging and diet issues, try swapping pasta and white bread for whole-grain alternatives.
Cooking Oils
Linoleic acid, a type of unsaturated fat, is another compound connected to a higher chance of AMD. You can find linoleic acid in many cooking oils, such as:
- Corn
- Safflower
- Sunflower
- Soybean
- Sesame
For best results, you should only use cooking oils that contain less than four grams of saturated fats per tablespoon. Avoid cooking oils that have trans fats or hydrogenated oils, as they can cause a variety of eye conditions.
Sugary Drinks
When it comes to eye health for seniors, sugary drinks are among the most common offenders. Some sodas and energy drinks contain over 10 tablespoons of added sugar, making them a top contributor of calories in our diets.
We all know that sugar ups your odds of heart disease and diabetes. This often leads to related eye conditions like diabetic retinopathy. Try to substitute as much of your sugary drink intake with something healthy, such as water.
Caffeine
Do you enjoy a morning cup of tea or coffee? If so, you may notice that they raise the pressure inside your eyes. The scientific term for this is intraocular pressure (IOP), and it's usually temporary and unlikely to cause lasting harm.
Of course, heavy caffeine intake is a different story. Once you start going over 4-5 cups of coffee a day, you may experience persistent visual issues. As with most health tips for older adults, it's best to enjoy caffeine in moderation.
Fried Foods
Deep-fried foods cooked in trans fats can create molecules that damage your cells. They also raise your LDL (also known as bad cholesterol), and can lead to:
- Stroke
- Type 2 diabetes
- Heart disease
Again, this all circles back to several eye conditions. You don't have to take fried foods completely out of your diet, but give your body a chance to fight back. One way to do that is to have your own culinary team prepare your menu for you.
Fish and Shellfish
Most people don't need to worry too much about fish and shellfish in their diet. When it comes to senior nutrition, however, things can get dicey. If seniors eat too much fish, they could have serious health problems, including eye issues.
The main problem with fish and shellfish is that they contain a small amount of mercury. As such, seniors (as well as children and pregnant women) should stick to 8-12 ounces of fish and shellfish per week.
Alcohol
Though it's not technically a food, alcohol can still affect vision support. Seniors who drink too much can experience blurred vision and headaches. That said, these issues tend to be minor and will usually clear up quickly.
Of course, heavy drinking can create certain health complications. For instance, it increases the risk of age-related cataract and AMD. A few studies also link drinking to glaucoma, though there's some conflicting evidence there.
Ready-to-Eat Foods
Prepackaged foods are another food group known for high amounts of sodium, up to 75% of the recommended amount mentioned above. These foods include:
- Soups
- Tomato sauce
- Canned foods
Simply eating fewer of these foods can lower your odds of high blood pressure and related eye issues. If you reside in an independent living community, your chefs will take care of this issue for you.
Avoiding the Worst Foods for Eye Health
The bottom line: your eye health is directly correlated to the health of your heart and blood vessels. As a result, what you eat and drink can have a major impact on your vision, especially if you don't pay much attention to your diet.
At the Conservatory at Plano, we pay great attention to avoiding the worst foods for eye health. Our Plano, TX retirement community features restaurant-style menu options and delectable gourmet meals that will meet all your needs!
Another thing that separates our independent living community is the military benefits program. New residents who were military veterans get 50% off the first month's rent each year! Contact us here to learn more about our services!