10 Ways Your Diet Should Change After 40, According To Nutritionists

Hormonal changes occur as you approach menopause that increases your risk of heart disease, while diets rich in omega-3 fatty acids have been shown to reduce your risk of cardiovascular disease. So if you haven't already, it’s time to befriend omega-3-rich fish like salmon, mackerel, sardines, trout, and herring. “EPA and DHA are omega-3s found in fish and fish oils that you need to keep your brain, heart, and eyes healthy as you age,” Brissette says. Aim for two palm-sized servings per week. Another reason to eat more fatty fish: “As you get older, your skin produces less vitamin D in response to the sun. Oily fish is an excellent source of vitamin D, so it's another win for nutrition in your 40s,” Brissette says.