We eat to live, but we can always eat to live longer. Adding more years to your life is as easy as changing your diet. Well, some might be skeptical about the whole process, but you won’t mind these changes for sure.
Diet changes for a healthier you
1) Go meatless
A study conducted by the Loma Linda University claimed that those who consume less meat tend to live longer. They eat less saturated fat and more fruits, vegetables, and whole grains, which are mainly rich in vitamins, minerals, and antioxidants that our body needs. For emphasis, saturated fats can raise blood cholesterol to dangerous levels.
Eat fish as well. Salmon, trout, and herring are rich in omega-three fatty acid, which is good for the heart. If you are not fond of eating fish, try walnut, spinach, or flaxseed. Speaking of spinach, you may eat up to seven cups of such in one sitting but only consume 100 calories only.
Considerably, you may embrace a plant-based diet. Plant foods are rich in antioxidants, a chemical that fights the damages caused by free radicals and pollution, stress, and other environmental toxins.
2) Eat healthy fat
Monounsaturated fat is the direct opposite of saturated fat, which means it’s a healthy variety. It helps lower bad cholesterol while raising good cholesterol in your body. Nuts, olives, and avocados are high in monounsaturated fat.
While you surely haven’t forgotten that an apple a day keeps the doctor away, did you know that avocado is regarded as “the new apple?” Avocados contain a good level of anti-inflammatory fats that help in reducing aging in our bodies.
Olive oil, further, is perhaps the most popular good fat available nowadays. It is not only good for heart health but can also prevent cancer and improve the brain’s health. Consume two tablespoons daily.
3) Eat fruits and vegetables
Have you heard of the Okinawan diet? In Okinawa, Japan, people eat nutritionally dense food such as tofu and sweet potatoes. These foods are rich in protein and beta-carotene, and vitamin C, respectively. They also lower their calorie intake; hence their live a longer life compared to that of other cultures. Their risk for age-related diseases is generally low as well.
With this, the importance of eating fruits and veggies often can’t be emphasized enough, particularly those high in vitamin C. Vitamin C protects our body from illnesses. Regrettably, it is water-soluble; hence it is not retained in our body. The secret is to eat fruits and vegetables multiple times every day to maintain a good level of vitamin C in our cells.
Mix up your meals to include fruits and vegetables. Also, go for fruits in-season such as watermelon. Watermelon contains high levels of lycopene, a nutrient that combats cancer and heart diseases. Eat some cranberries, too—they are known to promote longevity.
4) Eat slowly
Our parents told us to slow down at the table. There is value to this since people who eat slowly can detect whether they are already full or not compared to other people who eat hurriedly. Hence, they eat less because they stop eating once they feel full.
This is more so when you are eating a low-calorie meal. A calorie-restricted diet is proven to improve a person’s overall health, extending his or her lifespan in the process.
Also, calories manifest in our body as excessive weight. It’s all about body mass index (BMI), wherein a higher BMI means a higher risk of developing cancer and heart conditions.
Even when your BMI is low, and your current weight is considered healthy, it would do you good if you’ll further lower your daily caloric intake by one-third. The goal is to eat less and slow while ensuring that you are eating foods that are chock-full of nutrients.
5) Drink some wine
Red wine, that is. Moderate consumption of such slows down the onset of cardiovascular diseases, especially age-related ones. That’s according to American Heart Association (AHA). It reduces the risks of heart diseases by 75%, adding about six years to your life on average.
Drinking no more than a glass of red wine each day for women and no more than two glasses for men also improves the cholesterol level. It also does good in enhancing the inflammatory responses of our body.
These are the main health benefits why red wine is considered one of the seven superfoods. Others are dark chocolate, garlic, fish, nuts, and of course, fruits and vegetables.
Premature deaths are inevitable, but people can avoid them. The good news? You can enjoy a healthier, longer life by introducing some changes to your diet.
If you’ve been doing these things mentioned above, good for you. If not yet, adhere to these changes now and reap the benefits in the future.