Worst Foods for Eye Health and Better Alternatives for Seniors in Hermitage

Written By: Whispering Oaks
Worst Foods for Eye Health and Better Alternatives for Seniors in Hermitage

Are you having trouble reading this text without glasses? According to Johns Hopkins Medicine, there were nearly 500,000 new diagnoses of low vision this year.

A recent study shows that low vision and blindness will more than double in the next 30 years. About 9.5 million people will live with low vision. Instead of straining to see, consider adjusting your diet with aging and vision loss in mind.

What are the worst foods for eye health, and which foods should you add to your routine? Read on to find out and improve your senior years living in beautiful Hermitage, PA!

Worst Foods for Eye Health

Your eye health is connected to heart and blood vessel health. What you eat can impact both your vision and cardiovascular health.

Adjusting your diet can improve your blood pressure and protect your vision. Consider removing these worst foods for eye health from your diet.

Fish and Shellfish

Fish and shellfish are high in mercury. They may increase your risk of eye damage.

Before making major changes to your diet, consult a doctor in Hermitage. Rely on their experience protecting vision in older adults to make informed adjustments to your diet.

Bread and Pasta

Bread products, including pasta and white bread, contain simple carbohydrates. Your body digests simple carbs faster than other foods. Consuming high amounts of simple carbohydrates could cause chronic inflammation.

According to the medical journal Cureus, age-related macular degeneration (AMD) affects one in eight people aged 60 or older. It's the most common cause of irreversible blindness in older adults in developed countries. By 2040, the number of patients with AMD could reach 300 million.

Chronic inflammation is associated with AMD. Try to limit your intake of bread products by replacing them with whole-grain alternatives instead.

For help exploring eye-healthy diets, consult professionals at your local senior living community. Their dining program can help you make these senior nutrition tips part of your daily routine.

Pre-Packaged Foods

Pre-packaged foods feature high amounts of sodium (sometimes up to 75% of the suggested amount). These foods may include:

  • Canned goods
  • Tomato sauce
  • Soup

Lowering your intake of these foods could help reduce your risk of high blood pressure and eye problems. Look for 'no salt added' or 'low sodium' options while shopping.

Processed Meat

Processed meats include:

  • Bacon
  • Deli meats
  • Hot dogs

They're loaded with sodium, which can eventually lead to high blood pressure. This could cause the following issues:

  • Neuropathy
  • Choroidopathy
  • Hypertensive retinopathy

Try to reduce your sodium intake to 2,300 milligrams or less daily. Replace processed meats with protein-packed chicken breast for lunch.

Sugary Beverages

Lemonade, energy drinks, soda, and sports drinks are loaded with sugar. They're one of the top sources of added sugar and calories in the US diet, according to the CDC.

A high sugar intake could increase your risk of heart disease and type 2 diabetes. It could lead to eye conditions like AMD and diabetic retinopathy.

Try drinking water throughout the day instead.

Fried Foods

Cooked in trans fats, deep-fried foods can increase your LDL "bad" cholesterol levels. This may increase your risk of:

  • Stroke
  • Type 2 diabetes
  • Heart disease

Consuming fried foods may cause free radicals to form. These molecules can damage and kill healthy cells.

A diet high in fried foods may increase your risk of diabetic retinopathy and AMD. Instead, add more fruits and vegetables that are rich in antioxidants to your diet. Antioxidants fight free radicals and reduce inflammation.

Cooking Oils

Cooking oils feature linoleic acid, a type of unsaturated fat. Consuming high amounts of unsaturated fat may increase your risk of AMD. Linoleic acid is found in these cooking oils:

  • Sesame
  • Soybean
  • Corn
  • Safflower
  • Sunflower

Avoid using cooking oils that are high in trans fats and hydrogenated oils. Instead, opt to use olive oil when cooking.

Margarine

Margarine is made with vegetable oils and features unsaturated "good" fats. While better for you than butter, its trans fat can still raise cholesterol levels. This may increase your risk of eye problems and heart disease.

Foods That Support Eye Health

Prioritizing certain nutrients may help protect your eyes and reduce the development of age-related degenerative diseases. These include:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Minerals
  • Antioxidants

Here are some foods that support eye health that may help reduce your risk of common eye diseases.

Vitamin A

Vitamin A helps maintain the eyes' light-sensing cells. Without enough vitamin A, you could develop dry eyes or night blindness.

Foods that are rich in vitamin A include:

  • Egg yolks
  • Liver
  • Dairy products

Vitamin C

Vitamin C plays a protective role. It's found in fruits and vegetables like:

  • Broccoli
  • Kale
  • Guava
  • Citrus fruit
  • Bell peppers

Vitamin E

Vitamin E is an antioxidant that protects fatty acids from oxidation. A deficiency could increase the risk of blindness or retinal degeneration. Food sources for vitamin E include:

  • Almonds
  • Flaxseed oils
  • Sunflower seeds

Minerals

Our eyes contain high zinc levels. It may form visual pigments in the retinas. A low zinc intake could increase your risk of night blindness.

Foods that contain zinc include:

  • Peanuts
  • Pumpkin seeds
  • Oysters
  • Meat

Omega-3 Fatty Acids

Omega-3 fatty acids like EPA and DHA are important for aging and vision loss prevention. A DHA deficiency can impair your vision. Foods that are high in omega-3 fatty acids include:

  • Herring
  • Salmon
  • Mackerel
  • Tuna
  • Oysters
  • Chia seed
  • Soybeans
  • Walnuts
  • Sardines
  • Anchovies
  • Flaxseed
  • Cod liver oil

If you need help adding omega-3 fatty acids and other foods that support eye health to your routine, explore your senior living community's dining program.

Protecting Vision in Older Adults

Eating the worst foods for eye health could increase your risk of diabetic retinopathy, AMD, and other issues. Consider exploring your senior living community's dining program to find foods that support eye health instead.

Look no further than Whispering Oaks, the best senior living community in Hermitage, PA. Our Independent Living with Supportive Services offers a maintenance-free lifestyle at an affordable cost.

Discover our spacious apartments, exclusive dining and wellness programs, and full calendar of enriching daily activities. Contact us now to schedule your tour.

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