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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. Red bell peppers also contain phytochemicals and carotenoids, which are antioxidants that have anti-inflammatory, and potentially life-extending properties. But it can also help you live longer; a review from the Harvard T.H. Looking for more specific guidelines? “The majority of these longevity diets have a few common principles,” says Palinski-Wade. And for the next time you're at the store, here's How to Buy the Best Olive Oil for Any Dish You're Cooking. A separate Journal of Alzheimer's Disease review found that these antioxidants have beneficial effects on learning and memory deficits, and could help reverse age-related cognitive decline. Studies have suggested the following diet can help reduce risk of death and add years to a person’s life. Use left arrow key to move back to the parent list. These healthy fats also help you eat less by keeping you feeling fuller, longer. “The first wave focuses on decreasing dependence on added sugar and white flour, along with including specific meal guidelines,” she continues. Get the best food tips and diet advice every day. A study published in the journal Diseases found that a moderate intake of between 1 and 2 glasses per day (while also following a healthy diet, like the Mediterranean diet), can promote improved overall health and prevent chronic diseases such as cardiovascular disease, metabolic syndrome, cognitive decline, depression, and cancer. Research conducted by Stanford Medicine found that caffeine, like the levels found in coffee, can help fight off disease-causing chronic inflammation, which contributes to cancer, Alzheimer's, heart disease, and other life-threatening chronic illnesses. Tomatoes can help fight inflammation, thanks to the presence of lycopene. Scientists from the United States and China highlighted the benefits of eating less food. “These behaviors may highlight the benefit of portion control and calorie restriction on overall longevity.”. If you’re hoping to reach a triple-digit age, some researchers advise following the lifestyle patterns of the people who live in any one of the five regions around the globe that have been defined as the Blue Zones: Okinawa, Japan; Icaria, Greece; Sardinia, Italy; Loma Linda, California; and Nicoya Peninsula, Costa Rica. All Rights Reserved. A British Journal of Nutrition study found that drinking just one cup of green tea per day was associated with a 5 percent lower risk of cardiovascular disease mortality and with a 4 percent lower risk of all-cause mortality. Chia seeds are easy to throw into yogurt or weight loss smoothies or to top your salad with. Use left and right arrow keys to navigate between menu items. STAY INFORMED: Sign up for our newsletter to get the latest food news delivered straight to your inbox. 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. Extra virgin olive oil also contains potent antioxidants called polyphenols, which may help protect your brain. – For decades, specialists have located that the name of the game to a longer existence lies in one’s diet. What are you waiting for? If you want to live longer and be healthier, you have to fuel your body with the most nutrient-dense foods on the planet. “It advocates prayer to reduce stress while also focusing on eating healthy fats, vegetables, ethically produced meat and dairy, low-carb plant proteins, unprocessed whole grains, and fresh herbs.”. Extend your life with one of the 25 Best Yogurts for Weight Loss. 29. “Fava beans, for example, offer fiber and protein, while almonds provide healthy fat, fiber, and protein,” she says. Also, a 2009 study published in the Journal of the American College of Nutrition suggests that the traditional Okinawan diet — an eating pattern that promotes low levels of saturated fat, high antioxidant intake, and low glycemic load — are “likely contributing to a decreased risk for cardiovascular disease, some cancers, and other chronic diseases.”. • Consume reasonable portions of food to be able to limit calorie intake. Figures backup this claim. Of the 20 healthiest counties in America, many are in Colorado and Utah. Perishable is a good thing. Chia seeds are surprisingly full of fiber, packing an impressive 6 grams in just two tablespoons, which equates to 22% of your daily value. 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. A 2017 study conducted by medical researchers from Perelman School of Medicine at the University of Pennsylvania found that late-night eating may lead to hormonal markers that are present in heart disease, diabetes and other chronic, even life-threatening conditions. Also, consuming the majority of calories in the morning and afternoon — the hours of the day you’re likely to be the most active — may have a positive long-term effect on health and longevity, too. To be able to plan the best diabetic diet, one must follow some general guidelines: • Eat foods with a variety of colors – this will help one eat different fruits, vegetables, cereals, grains, nuts, lean meats and low fat dairy products. Check out these 20 Ways to Maintain a Fast Metabolism As You Age. The vegan diet is plant-based, much like vegetarians. Also, similar to the Mediterranean diet, wine in moderation is part of this plan, as well. The researchers concluded that including oily fish, like salmon, in your diet can likely reduce levels of cardiovascular disease risk markers. Chan School of Public Health found that in the 12 studies they reviewed, people who ate 70 grams of whole grains each day had a lower risk of premature death, compared to the group who ate fewer or no whole grains. Long life expectancy has long been attributed to a healthy lifestyle - regular exercise and eating the right foods. fruits, vegetables, whole grains, legumes, nuts, and seeds) along with healthy oils and smaller servings of fish, dairy, and lean meats. “Sardinia is one of the world’s ‘Blue Zones,’ where people are likely to live to 100,” says Gorin. 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. The research found eating more plant based foods can contribute to a healthy heart and cardiovascular system and reduce the risk of cardiovascular death. 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. In other words, this eating plan was associated with slowing down the aging process. Another diet proven to help people live longer is the Mediterranean diet. A report published in a 2009 edition of the Indian Journal of Community Medicine states that women in this region have also been found to have a high intake of foods with natural estrogens. The diet we consume, influences our health to a great extent and is the very basis of living a longer life. How the vegan diet differs to the vegetarian diet. People tend to steer clear of carb-heavy meals, like oatmeal, but this fiber-rich grain can help regulate cholesterol. “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. Leafy greens, like spinach, kale, arugula, mesclun, and romaine, are some of the healthiest foods on the planet. The key ingredient is the capsaicin, researchers believe; capsaicin also has anti-inflammatory properties and can rev up your metabolism. “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. Eating a wholesome, balanced weight loss plan will ensure existence longevity. In other words, what is the best diet for longevity? Avocados are more than just a trendy toast topping; the heart-healthy monounsaturated fats could help lower cholesterol, and stave off heart disease. While it was inspired by the Mediterranean diet, she further explains this eating pattern is structured in three waves. 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. According to the biggest study on longevity, the Grant & Glueck studies out of Harvard, making it healthily and happily to old age requires a number of lifestyle habits: not smoking, having an active social life, getting exercise, keeping a healthy weight, and eating the right foods. Beans are probably one of the most underrated superfoods. And not only is it the highest average, but this area has won this title for the third consecutive year. Yes, it’s time to enter the Blue Zone once again! And similar to those who follow the Blue Zone diet, Okinawa citizens practice the cultural habit hara hachi bu — eating until you’re about 80 percent full. Like almonds, walnuts contain hearty levels of good-for-you monounsaturated fats and can help lower bad cholesterol. I aspire to live an incredibly long, happy, and healthy life. However, for those who can adhere to the partial fast once every week, 2017 research from University of Southern California shows that short periods of fasting may help reduce the likelihood of developing cardiovascular risk factors (such as high cholesterol), diabetes, cancer, and other age-related, life-threatening diseases. Some animal studies suggest that it can increase lifespan. ... To get started, add these five nutrients to your diet. “For example, breakfast should be 25 percent grain and 75 percent protein, served on a plate with a diameter of 18 inches.” We know that smaller dishes leads to smaller portions—and an animal study conducted by researchers at Salk Institute in 2007 uncovered the biological mechanisms as to why a calorie-restricted diet can lead to a longer life span. Fennel may help lower cholesterol levels, leading to a healthier heart due its fiber content. One of the easiest ways to make sure that you live longer is to take your diet to the Mediterranean. Plus, a low-protein, high-carb lifestyle was found to extend the lifespan in an animal study published in a 2016 issue of the journal Age and Ageing. 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. 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