How to live longer: Best diet to increase life expectancy ; Reviewing her study results, she concluded: “Our findings suggest that even partial replacement of red meat with healthy, plant-based sources of protein could substantially reduce rates of coronary heart disease.” Live longer: The best diet to follow to increase life expectancy according to new study It's not just dependent on the types of foods you eat, but also when you eat walesonline In fact, according to a report from UC Davis Integrative Medicine, Sardinia was dubbed the “place where people live the longest in the world” when 20 centenarians lived in this Italian village from 1996 to 2016. Extra virgin olive oil also contains potent antioxidants called polyphenols, which may help protect your brain. How to live longer: Best diet to boost life expectancy – three foods to eat 24/11/2019 One of the biggest threats to living a long and fulfilling life is developing a chronic disease, and heart disease ranks as … And on an interesting note, in February 2018, professors from Louisiana State University developed a new treatment for heart disease made from two antioxidant compounds found in red wine: resveratrol and quercetin. Some animal studies suggest that it can increase lifespan. While it was inspired by the Mediterranean diet, she further explains this eating pattern is structured in three waves. The research found eating more plant based foods can contribute to a healthy heart and cardiovascular system and reduce the risk of cardiovascular death. Of the 20 healthiest counties in America, many are in Colorado and Utah. The key to living longer could be to eat a healthy, balanced diet - including at least five portions of fruit and vegetables every day - as well as regular exercise. And many of the foods on this longevity diet are beneficial for better aging. 29. Eat plenty of healthy plant foods. Long life expectancy […] Researchers believe the heavy presence of heart-healthy monounsaturated fats in EVOO is a major factor. Sipping on a cup of black tea every day was also significantly linked to a lower risk of all-cause mortality as well as cancer mortality. They may also help prevent cognitive decline; a study published in the Journal of Alzheimer's Disease found that eating walnuts was associated with better memory. “The ‘power foods’ on this longevity diet, including certain fruits and vegetables, beans, whole grains, and olive oil, are to be eaten daily,” says Gorin. “This is a Christian-based diet program that encourages scripture-based health and nutrition decisions,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. Your morning coffee habit doesn't just wake you up—it could also save your life. And there could be some powerful disease-fighting components; a study published in the journal Cancer Research found that molecules in avocados targeted stem cells of acute myeloid leukemia (AML), which is an aggressive type of cancer that kills 90% of people who are diagnosed over the age of 65. Because of these food choices, the Japanese diet is also shown to aid in weight loss, in addition to helping increase longevity. You might want to step away from the burger…, © 2020 Galvanized Media. The diet we consume, influences our health to a great extent and is the very basis of living a longer life. The specific mechanism is still unclear, but researchers believe that probiotics can influence longevity by decreasing the harmful effects of stress and modulating your insulin response. According to a review article published in the European Journal of Internal Medicine, eating lycopene-rich tomatoes and tomato products has been shown to be associated with a decreased risk of chronic diseases such as cancer and cardiovascular disease. Then read on to learn more about the best diets for health and longevity. People residing at higher altitudes tend to live longer, a study by the University of Colorado and the Harvard School of Global Health revealed. “The diet includes short-term fasting, which can have side effects and be dangerous for people with certain medical conditions,” says Gorin. Almonds are nature's perfect snack; they're rich in fiber, protein, and heart-healthy fats. And low levels of this neurotransmitter “may impair the ability to experience happiness and increase the risk of addiction, all of which can be directly correlated with longevity.”. Eschewing refined white carbohydrates, including bread, rice, and sugar, for more complex carbs like brown rice, quinoa, barley, and wheat, is known to help you lose weight. “Fava beans, for example, offer fiber and protein, while almonds provide healthy fat, fiber, and protein,” she says. The healthy fiber from the skin can help prevent the onset of Type 2 diabetes; a study published in BMJ found that eating whole fruits, especially apples, can lower your risk of developing the chronic disease. 4. In addition to its anti-inflammatory properties, lycopene has also been linked to lowering LDL, or "bad" cholesterol. Researchers believe the heavy presence of heart-healthy monounsaturated fats in EVOO is a major factor. This is particularly important for older adults, as dietary fiber and potassium are nutrients of concern in aging populations. I aspire to live an incredibly long, happy, and healthy life. Scientists from the United States and China highlighted the benefits of eating less food. Use left arrow key to move back to the parent list. “Most of the populations in the Blue Zones eat primarily a plant-based diet limited in added sodium, sugar, and processed foods.” The other basic guidelines on this plan include eating one cup of beans each day, along with eating about 3-ounces of wild-caught salmon or smaller fish (like sardines and anchovies) up to three times a week, consuming a small portion of meat (no larger than a deck of cards) up to twice a week, avoiding dairy as much as possible (yet eggs are okay up to three times a week), choosing whole grain bread and limiting it to 2 slices per day, and drinking mostly water. If you want to live longer and be healthier, you have to fuel your body with the most nutrient-dense foods on the planet. One study published in The Journal of Nutrition linked higher carotenoids levels with a lower risk of mortality in older women over the age of 60. Ideally, a healthy diet includes foods containing vitamin E, C, and other components, like fibers, monounsaturated fats, and omega-3 fats. Chan School of Public Health. And while each of the six regimes highlighted below offers a slightly different approach, there seems to be a general rule of thumb: Eat plant-based foods, whole grains, and good fats. Whether they're chock-full of antioxidants, can help lower the amount of "bad" cholesterol, or are good for your blood sugar, these foods will help you stave off chronic, life-threatening disease and age gracefully into your golden years and beyond. A plant based diet involves consuming mostly or only foods that come from plants, such as fruits, vegetables, whole grains, nuts and legumes. Tomatoes can help fight inflammation, thanks to the presence of lycopene. Green tea is one of our favorite foods for weight loss; it's been shown to rev up your metabolism, squash hunger, quell stress, and shrink fat cells. Another diet proven to help people live longer is the Mediterranean diet. You just need to make a couple simple swaps. There's one group of bioactive compounds in blueberries, known as flavonoids, that has been linked to longer lifespans. A Chinese study found that people who ate spicy food three to five days a week reduced their risk of dying by 15%. The researchers found a close link between eating flavonoid-rich foods—specifically red wine, tea, peppers, blueberries, and strawberries—were at reduced risk of all-cause mortality compared to those who did not consume these foods in significant quantities. They're excellent sources of vitamin A (26% DV) and vitamin C (150% DV), as well as a good source of vitamin B6 (16% DV) per 1 cup sliced. Fennel may help lower cholesterol levels, leading to a healthier heart due its fiber content. It’s an age-old question: Which diet will add more years to your life? In fact, a 2017 report from the American Heart Association came to a similar conclusion since they discovered that eating nuts, vegetables, and whole grains, while limiting salt and trans fats, can lead to fewer deaths from heart and blood vessel diseases. Oats contains beta-glucan, which has been shown to reduce levels of LDL, or "bad" cholesterol. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. Health News 2019-09-05. And not only is it the highest average, but this area has won this title for the third consecutive year. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can … Plus, a review published in Advances in Nutrition summarized apples' ability to reduce the risk of chronic diseases such as cancer, cardiovascular disease, asthma, and Alzheimer's disease, and may also be associated with improved outcomes related to cognitive decline of aging, weight management, and bone health. Another major class of phytoestrogens are lignans, which can be found in other plant foods consumed by these female residents, such as flax seeds, legumes, broccoli, and onions. They can also help lower the risk of heart disease and Type 2 diabetes; a study published in the Archives of Internal Medicine found that people who increased their dietary fiber intake significantly lowered their risk of death. In other words, what is the best diet for longevity? 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