Heart disease is of particular concern for women, as those over the age of 60 are at a higher risk for high blood pressure than men. Many women don't realize they are at risk, which means the problem is rarely diagnosed.

> To combat this reality, women can eat more fish, nuts, legumes, vegetables and unsaturated fats. Whenever possible, choose foods that are low in sodium and favor fresh or frozen foods over canned or processed foods.

Research shows that eating a healthy diet rich in whole foods, including fruits, vegetables, whole grains, and protein, can reduce menopausal symptoms.

An anti-inflammatory diet can soothe menstrual pain. To reduce inflammation, nutrition advice recommends looking for antioxidants in foods like broccoli, spinach, and blueberries. Also, omega-3 fatty acids from fish or shellfish and fiber will help your body fight inflammation.

Nutrition can play an important role in reducing your risk of cancer. Be sure to eat plenty of vegetables and fruits, focus on fiber-rich foods, incorporate healthy fats, and reduce your exposure to charred or processed meats.

What foods are highest in fiber?

• dried prunes and almonds (16 g of fibre/100 g),
• dried apricots (14 g),
• 70% dark chocolate (13 g),
• cooked artichokes (9 g),
• cooked red and white beans, cooked chickpeas, peanuts, currants, salsify (8 g)

Research also shows that drinking alcohol can increase the risk of breast, liver and mouth cancer.

Eating foods that promote bone health is a great way to protect against osteoporosis. Be sure to get enough calcium, vitamin D and protein each day.[

> Calcium: Lower fat milk, yogurt, and cheese, calcium fortified soy beverages, tofu (set with calcium sulphate), canned salmon and sardines; and dark green leafy vegetables like kale, broccoli and bok choy are good food sources.

> Vitamin D: Add some sunshine in your gracery cart

Also, make sure you get enough exercise and don't smoke to help keep your bones healthy.