A healthy diet is key to living a long and happy life. There are certain foods that have been shown to help people live longer, healthier lives. These include:
-Fruits and vegetables: These are packed with vitamins, minerals, and antioxidants that help protect your body from disease. Eating plenty of fruits and veggies has been linked with a lower risk of heart disease, cancer, and other chronic diseases.
-Fish: Fish is a great source of protein and omega-3 fatty acids, which are beneficial for your heart health. Eating fish regularly has been linked with a lower risk of heart disease and stroke.
-Nuts: Nuts are a good source of healthy fats, fiber, and vitamins. They have been linked with a lower risk of heart disease and other chronic diseases.
-Whole grains: Whole grains contain important nutrients like fiber, vitamins, minerals, and antioxidants. Eating whole grains has been linked with a lower risk of heart disease, stroke, type 2 diabetes, and obesity.
Nuts. It’s easy to see why nuts land on every list of superfoods
The study, published in the New England Journal of Medicine, followed nearly 119,000 men and women over the course of 30 years. The participants were divided into three groups based on nut consumption: those who ate no nuts; those who ate less than one ounce (28 grams) per week; and those who ate at least one ounce (28 grams) per day.
Compared to the nut-free group, the group that ate nuts daily was 20% less likely to die during the study period. And even the group that ate nuts weekly had a lower risk of death than the nut-free group: they were 11% less likely to die during the study period.
Regarding longevity, all types of nuts seemed to be beneficial: peanuts (which are technically legumes), tree nuts (like almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans walnuts), and others. The biggest benefits were seen for deaths due to cancer and cardiovascular disease-two of the leading causes of death in developed countries.
So what is it about these nutrient-dense snacks that makes them so good for our health? First off, they’re loaded with antioxidants like vitamin E which can help protect cells from damage caused by free radicals-unstable molecules that have been linked to chronic diseases like heart disease and cancer. Additionally.
Olive oil. Wondering why olive oil gets star billing on the Mediterranean diet?
It’s not just for cooking. This heart-healthy oil is packed with antioxidants and healthy fats that can have major benefits for your health, including longevity.
Extra virgin olive oil is made from pure, cold-pressed olives, whereas regular olive oil is a blend of cold-pressed and processed oils.
Dark leafy greens
Dark leafy greens are packed full of nutrients that are essential for good health. They are an excellent source of vitamins A, C, and K, as well as minerals like iron and calcium. These nutrients all play important roles in keeping our bodies healthy and functioning properly.
Vitamin A is important for vision and immunity, vitamin C is necessary for wound healing and maintaining healthy skin and bones, while vitamin K helps to prevent blood clotting. Dark leafy greens are also a good source of folate, which is important for pregnant women to prevent birth defects.
The high levels of antioxidants in dark leafy greens help to protect our cells from damage caused by free radicals. This damage can lead to the development of chronic diseases such as cancer or heart disease. Eating plenty of dark leafy greens may help to reduce your risk of developing these conditions later in life.
Whole grains
Whole grains are a good source of fiber and other nutrients including B vitamins (thiamin, riboflavin, niacin, and folate), minerals (iron, magnesium, selenium) and antioxidants. Diets rich in whole grains have been shown to reduce the risk of heart disease, stroke, cancer, diabetes and other chronic diseases.
A growing body of evidence also suggests that whole grain consumption may help with weight control by promoting feelings of fullness after meals and reduced calorie intake over time.
The 2015-2020 Dietary Guidelines for Americans recommend that at least half of all grain consumption be from whole grains. The recommendation is for at least 3 ounces or 48 grams per day for adults (about 1/2 cup).
5. Fruits
Fruits are not only a delicious snack or addition to any meal, but they offer a host of health benefits that can help you live a longer, healthier life.
Eating fruit regularly has been linked with lower risks of developing heart disease, stroke, cancer, and other chronic diseases. Fruits are also an excellent source of vitamins, minerals, and antioxidants that are essential for good health.
Here are five fruits that can help you live longer:
1. Blueberries: Blueberries are packed with antioxidants and phytochemicals that have many health benefits. Studies have shown that blueberries can help reduce the risk of heart disease and cancer. They may also help improve cognitive function and memory.
2. Apples: Apples are rich in fiber, vitamins C and K, and potassium. Fiber helps promote gastrointestinal health and lowers cholesterol levels. The antioxidants in apples may also reduce the risk of some types of cancer such as pancreatic cancer.
3. Citrus fruits: Citrus fruits like oranges, lemons, grapefruit, etc., contain high amounts of vitamin C which is an important nutrient for overall health. Vitamin C helps boost the immune system, prevents cell damage, and promotes healthy skin.
4. Avocados: Avocados are a good source of monounsaturated fats, fiber, vitamins C, E, and K. They also contain carotenoids which are powerful antioxidants. The healthy fats in avocados can help lower cholesterol levels and reduce the risk of heart disease.
5. Tomatoes: Tomatoes contain lycopene, a phytochemical with powerful antioxidant properties. Lycopene is thought to protect against prostate cancer and other cancers. It may also help improve cardiovascular health by reducing inflammation.
Legumes
Legumes are a class of vegetables that includes beans, peas, and lentils. They are an excellent source of protein, fiber, vitamins, and minerals. Legumes have been shown to have numerous health benefits, including reducing the risk of heart disease and certain cancers, lowering cholesterol levels, controlling blood sugar levels, and promoting gut health.
Studies have also shown that eating legumes regularly can help you live longer. One study followed over 2200 people for 6 years and found that those who ate the most legumes had a 22% lower risk of death than those who ate the least amount of legumes. Another study looked at data from over 16000 people and found that those who ate legumes four or more times per week had a 20% lower risk of dying during the study than those who ate them less than once per week.
So why do legumes help us live longer? It’s likely due to their nutritional composition. Legumes are high in fiber which helps keep us regular and prevents constipation (a common problem as we age). They’re also good sources of antioxidants and phytochemicals which protect our cells from damage caused by free radicals (unstable molecules that can lead to cell death). Additionally, legumes contain compounds like saponins and lignans which boost our immune system function and have anti-cancer effects.
If you’re not used to eating legumes on a regular basis, start slowly by adding them into soups or salads or using them as sides dishes. Once you get used to incorporating them into your diet you can experiment with different recipes featuring beans or lentils as the main ingredient (there are endless possibilities!). Not only will your health thank you for eating more legumes – your taste buds will be happy too!
Green tea
The study, which was published in the journal BMC Medicine, followed 40,530 Japanese adults over the course of 11 years. The participants were divided into three groups based on their consumption of green tea: those who drank less than one cup per day, those who drank one to two cups per day, and those who drank more than two cups per day.
After controlling for factors such as age, smoking status, and alcohol consumption, the researchers found that the participants who drank more than two cups of green tea per day had a 16% lower risk of death from all causes compared to those who drank less than one cup per day. They also found that the risk of death from cardiovascular disease was 22% lower among the high-consumption group, and the risk of death from cancer was 12% lower.
While it’s impossible to say definitively that green tea is responsible for these longevity benefits (the study did not prove cause and effect), it’s certainly possible that its antioxidants and other bioactive compounds play a role. So if you’re looking for another reason to drink green tea, add “living longer” to the list!