We’d all like to live longer, but what foods can help us do that? This article will discuss the foods that help you live longer. These foods have many health benefits, including lowering cholesterol and preventing heart disease. In addition, they make you feel fuller for longer, and they’re great for battling common ailments and diseases.
While your environment, age, and family history all play a role in determining your lifespan, diet and longevity have a definite connection. Consuming foods rich in antioxidants and phytochemicals can help boost your immune system, decrease cholesterol, and protect your health. Here are a few foods that are proven to increase your life expectancy.
Whole grains: The consumption of whole grains is a proven way to extend your life. Studies have shown that people who eat three servings of whole grains a day have a 25% lower risk of dying from cardiovascular disease (source).
A diet rich in whole grain pasta and bread is best, but you can also eat a single serving of whole-grain bread for the same effect. However, it is important to note that the benefits of whole-grain grains are best obtained by consuming them in their original form.
Eating a diet rich in fruits and vegetables is important. Based on the study conducted by the National Institute of Health says that eating at least an average of 5 servings of fruits and vegetables can greatly reduce the risk of death from heart and respiratory diseases and it also lowers the risk of cancer (source).
Avocados are an excellent source of antioxidants, as they are packed with carotenoids. These nutrients fight against oxidative stress and delay the telomere shortening process. Avocados are also excellent source of healthy fats.
Eating more plant-based protein may also be effective. Harvard Health Publishing notes promising data regarding plant-based proteins and longevity. Studies show that a 3% increase in protein intake, which ar plant-based could reduce your risk of dying prematurely by 5%.
The Mediterranean Diet is one good example of a healthy eating pattern that includes plant-based foods. It’s been linked to a 25% lower risk of dying from cardiovascular disease. By eating whole grains instead of white or refined grains, you can help extend your life.
Likewise Mediterranean diet is also considered the most beneficial diet for long-term health. This diet contains high levels of heart-healthy monounsaturated fats and potent antioxidants called polyphenols. Polyphenols in olive oil may help protect the brain and prevent Alzheimer’s disease. Additionally, extra virgin olive oil antioxidants have been linked to improved cognitive performance and the reversal of age-related cognitive decline.
Nuts are rich in fiber, protein, and antioxidants. They help balance inflammation and support the immune system. Additionally, nuts contain vitamins B6 and niacin. Combining these nutrients has been linked to a significantly reduced risk of dying from cardiovascular disease. When combined with other health benefits of nuts, these foods may be your keys to a longer life. So, what foods to eat to live longer?
You can also try green tea. A popular drink that contains powerful antioxidants. Green tea is not only a beverage but can also be eaten as an interesting dish. It contains compounds that reduce the risk of chronic disease, like heart disease, diabetes, and stroke. Consume green tea at least twice a day and make sure to add some to your diet.
A diet rich in omega-3 fatty acids is one of the keys to longevity. This diet is packed with trout, sardines, herring, and other low-mercury fish. To improve your health and longevity, try eating flax seed as well. This food contains heart-healthy omega-3 fats, is packed with fiber and can be added to your oatmeal, yogurt, muffins, or even cereal.