What do you believe is the secret to a long and happy life? Perhaps some magic anti-aging capsule or catholicon? Well, it turns out that the secret to living longer isn't a secret at all. Studies show that for living a long and healthy life, you should have a healthy lifestyle that includes active social life, exercise, maintaining a healthy weight, no smoking, and most importantly, eating right.
The food you put on your plate could make a big difference. In this post, I'll discuss with you the 10 most popular foods that help you live longer by staving off chronic, life- threatening ailments.
1. Nuts:
Nuts are one of the most nutritionally compact foods on the earth; they're a great source of healthy fats, proteins, and natural oils. They're also rich in other nutrients, including antioxidants, fiber, vitamins, and minerals. A study on the link between nut consumption and health found that people who regularly eat nuts are significantly less likely to die from any cause or diseases like cancer, diabetes, and heart disease.
Moreover, study participants who ate nuts in place of other high- calorie snacks gained a significantly lower threat of developing type 2 diabetes. But be aware to choose the ones without any added salt, as high salt input increases the blood pressure and isn't good for the heart.
2. Cruciferous Vegetables:
For numerous people, the word" vegetable" is synonymous with "boring and tasteless." Who would like to eat bitter and pungent leaves every day? Truly some people! This is exactly why we so frequently overlook vegetables in our day-to-day diet. However, some real gems among them are extremely beneficent for our health. Cruciferous vegetables, including broccoli, cauliflower, cabbage, kale and brussels sprouts are some of the utmost nutrient-rich foods on the earth.
A study published in the journal Frontiers in Pharmacology shows that consuming cruciferous vegetables lengthens a person's lifespan by lowering the threat of chronic diseases. They're an excellent source of vitamins, minerals, and other healthy mixtures and reduce the threat of certain cancers, heart ailments, and other conditions.
3. Whole Grains:
Whole grains, like oats, brown rice, and whole wheat, are a type of carbohydrate that has added vitamins, minerals and fiber than refined grains. Whole grains are also rich in antioxidants and other composites that have numerous health benefits. In fact, a study published in the journal, Advances in Nutrition found that people who eat more whole grains tend to have a lower threat of dying from any cause.
Another study found that eating three or some extra servings of whole grains each day was linked to a reduced threat of dying from cancer or heart disease. The good news is that eating whole grains rather than refined ones is easy as it just requires some simple tweaks to your diet. Rather than buying white bread, pasta, and other such things, go for the whole grain options.
4. Olive Oil:
While it's a popular view that all fats are bad for you, olive oil is one of the most beneficial fats you can eat. It contains heart-healthy monounsaturated fats, vitamins, minerals, and antioxidants.
According to a study published in the journal, Advances in Experimental Medicine and Biology, antioxidants in olive oil reduce the threat of Alzheimer's by neutralizing the free radicals and averting damage and inflammation. They also have a beneficial effect on Concentration and memory poverty and reversed age- related decline in mental condition. And not only cognitive health, but it also reduces the threat of cancer, one of the leading causes of death these days.
5. Dark Chocolate:
So you love chocolates, but you are concerned that eating it might be bad for you. After all, numerous people believe that chocolate is a not so good treat because it contains so much fat. However, new studies indicate that dark chocolate offers some significant health benefits. It's full of illness- fighting antioxidants that reduce blood pressure, lower the threat of heart complaints, help better brain function and relieve stress.
A study published in the journal, Aging shows that consumption of dark chocolate decreases the threat of untimely death. But remember, not all of its variations have the same benefits. In fact, eating the wrong type of chocolate can actually be harmful to your health. Avoid the ones containing a high quantity of added sugar, trans fat, artificial flavor, and lower than 70% cocoa.
6. Berries:
Blueberries, strawberries, and other berries are a fabulous addition to anyone's diet. These little fruits have plenty of health benefits. They contain high degrees of vitamins, minerals, fiber as well as antioxidants, which support the body against diseases.
A study published in the journal, Annals of Neurology shows that consumption of blueberries and strawberries is linked with slower cognitive decline as they're full of antioxidative and anti-inflammatory composites which help prevent DNA damage and inflammation.
7. Salmon:
People generally believe that eating healthy is boring, uninteresting, and tasteless. Though, that is not the case with eating salmon. Indeed though it's an oily fish, studies have shown that eating it two times per week can reduce your danger of death from any cause by 9% and increase your lifespan by nearly two years on an average. Research analysts claim that this is because salmon is high in omega- 3 fatty acids, vitamin D, selenium, potassium, and riboflavin.
Furthermore, it also contains lots of protein which will keep you feeling fuller for longer. For maximum benefits, try baking, boiling, or poaching your fish rather than deep- frying, and use natural herbs and spices to enhance the flavor and nutrients.
8. Legumes:
Delicious and affordable, legumes are an excellent source of protein, fiber, vitamins, minerals, and phytonutrients. As they're rich in protein and fiber, they digest slowly, preventing the spike in blood sugar levels and reducing the threat of diabetes. The soluble fiber in legumes lowers cholesterol and reduces the threat of colon cancer.
A study published in the Asia Pacific Journal of Clinical Nutrition, shows that consumption of legumes is associated with a reduction in mortality from all causes. The Dietary Guidelines for Americans, recommend adding 3 cups of legumes per week to a vegetarian diet. You can add them to soup, stews, and salads or make dips or spread from them.
9. Chia seeds:
Chia seeds are very small in size and powerful, and eating them regularly has numerous health benefits. They're brimming with healthy nutrients like omega- 3 fatty acids, fiber, and antioxidants. Omega- 3s have been shown to reduce inflammation and help reduce the threat of heart complaint, metabolic pattern, and other chronic diseases.
Antioxidants fight free radicals in the body that bring about cell damage, accelerate aging, and increase the threat for varied ailments. Fiber helps you feel fuller for longer and helps lower your cholesterol and blood sugar levels. Thinking about how to add them to your diet? Blend them in your smoothie or sprinkle over a bowl of cereal or use them while baking. They will add a nice crunch and great nutritious value to your food.
10. Turmeric:
Did you know that in India, where the frequency of yellow-orange spices like turmeric and ginger is high, there are the fewest rates of cancer and Alzheimer's disease? That is because these spices are loaded with anti-inflammatory and antioxidative composites.
In fact, study shows that curcumin, the active component in turmeric, reduces the threat of chronic diseases. Eating foods rich in antioxidants guard your body from free radicals (unstable molecules produced during normal cell functioning) by negating them.
So by guarding you against free radical damage, these foods can help avert or delay cellular changes that lead to cancer or other Chronic ailments. No doubt, aging is inevitable, but you can slow down pathological aging by taking care of your health and adding these nutritional foods to your day-to-day diet. In addition to healthy eating, some other factors like quitting smoking, an active lifestyle, and meditation also upgrade the quality and amount of your life. So are you ready to add these foods to your daily diet? It's time to slow down the signs of aging and enjoy a healthier, beautiful life even at old age.
