How to live longer – The food that people consume can have a significant impact on their life expectancy, but which diet is considered the best? Other research has … We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. “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. When you’re at the grocery store stick to the outside aisles, where you’ll find most of the real food. Like almonds, walnuts contain hearty levels of good-for-you monounsaturated fats and can help lower bad cholesterol. Turns out, the secret to living longer isn't actually a secret at all. Use right arrow key to move into submenus. An apple a day keeps the doctor—and the Grim Reaper—away. 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. Over a century ago, one researcher noticed an unusually extended lifespan among people who consumed large amounts of probiotic-rich yogurt. Long life expectancy […] This suggests that vegans may live longer than those who adhere to a vegetarian or non-vegetarian diet. 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. 20 Ways to Maintain a Fast Metabolism As You Age, decreased their risk of all types of cancer by 8%, 15.8% decrease in risk of cardiovascular disease, Sign up for our newsletter to get the latest food news delivered straight to your inbox, How to Buy the Best Olive Oil for Any Dish You're Cooking, The 29 Best Avocado Recipes for Every Meal, 9 Best Low-Carb Spaghetti Sauces, Approved by Nutritionists, review from the Harvard T.H. 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. 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.” One of the easiest ways to make sure that you live longer is to take your diet to the Mediterranean. And not only is it the highest average, but this area has won this title for the third consecutive year. Real food diets are the best diets because they emphasize lots of plants like green leafy vegetables, nuts and seeds, whole grains, and fruits. A Chinese study found that people who ate spicy food three to five days a week reduced their risk of dying by 15%. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. 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. Not a green tea fan? 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. 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. 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. However, this longevity diet is more than just about the type of food on your plate —meals high in antioxidants, as well as phytochemicals, a variety of plant ingredients which have been shown to decrease inflammation levels and reduce the risk for cardiovascular conditions and other life-threatening diseases. Consider mountain life. ... which could help stave off disease and help you live longer. Like extra virgin olive oil, red wine is a key food in the life-extending Mediterranean diet. Salmon is rich in omega-3 fatty acids, which can help lower blood pressure and can help prevent heart disease. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can … Extra virgin olive oil also contains potent antioxidants called polyphenols, which may help protect your brain. 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. You might want to step away from the burger…, © 2020 Galvanized Media. A review published in the journal Critical Reviews in Food Science and Nutrition laid out how beans are closely linked to a reduced risk of chronic diseases such as cardiovascular disease, cancer, and diabetes—all of which older adults are at a higher risk of developing. A small study published in Nutrition Research found that when men included oily fish in their lunches for 8 weeks, the men experienced high levels of anti-inflammatory omega-3 fatty acids and lower levels of triglycerides and inflammatory markers. Looking for more ways to improve your life as you age? “The diet includes short-term fasting, which can have side effects and be dangerous for people with certain medical conditions,” says Gorin. There is no magical pill one can take to make them live longer, but certain foods and oils have been proven to fight against diseases and to help one to live longer. fruits, vegetables, whole grains, legumes, nuts, and seeds) along with healthy oils and smaller servings of fish, dairy, and lean meats. Fried foods are okay in moderation but when you eat too much fried food it can become unhealthy and lead to health issues. Consuming a wide variety of plant foods, such as … Looking for more specific guidelines? In other words, this eating plan was associated with slowing down the aging process. 29. There’s a reason why Okinawa is also referred to as “land of immortals” — because there are sizable numbers of centenarians that inhabit this island. 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. How to live longer: Best diet to improve your life expectancy ; Recent research confirms that people who live in Nordic countries are among the healthiest in the world. Help spread the word. It’s an age-old question: Which diet will add more years to your life? “The majority of these longevity diets have a few common principles,” says Palinski-Wade. Hot sauce may be the closest thing we have to a miracle anti-aging supplement. A study published in The New England Journal of Medicine found that those who ate the most nuts had a lower risk of dying of any disease, particularly of cancer, heart disease, or respiratory disease. Beans are probably one of the most underrated superfoods. 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. We found the key to the fountain of youth. Although you need to maintain all these habits at once to reap the longevity benefits, there's no denying that what you eat plays a big role beyond how it affects your waistline, which is why we've rounded up these foods to live longer. Another diet proven to help people live longer is the Mediterranean diet. “The first wave focuses on decreasing dependence on added sugar and white flour, along with including specific meal guidelines,” she continues. Figures backup this claim. Living into our hundreds conjures up images of sci-fi movies with magic anti-aging pills and bionic organs. Scientists from the United States and China highlighted the benefits of eating less food. How to live longer: Best diet to increase life expectancy – the foods you should eat Life longevity is mostly determined by a person’s decisions they make along the way. And these researchers from Australia noted that this longevity diet was “almost identical” to the people who live on the island of Okinawa. Long life expectancy can be achieved by eating a vegan or vegetarian diet – collectively known as a plant based diet. But when it comes to a particular diet to follow, research has shown eating less to be beneficial. People residing at higher altitudes tend to live longer, a study by the University of Colorado and the Harvard School of Global Health revealed. Researchers believe it's the antioxidants in walnuts that could be the reason. Making natural plant foods a primary part of your diet will restore your health and vitality and have you wondering why everyone else isn’t eating this way too. Blueberries are chock-full of antioxidants, which are some of your most powerful weapons against aging. How to live longer: This type of food may extend your lifespan ; The authors of a large, long-term study featured in the British Medical Journal concluded vegetarianism is associated with a reduced risk of ischemic heart disease. Oats contains beta-glucan, which has been shown to reduce levels of LDL, or "bad" cholesterol. Inflammation can age your body fast, putting you at risk for weight gain, heart disease, and Alzheimer's. Ah, the Mediterranean diet. "The diet that has the most empirical evidence in regards to increasing life expectancy is intermittent fasting or even fasting in general," says Dr. Alexander Lightstone Borsand, MD. How the vegan diet differs to the vegetarian diet. Your morning coffee habit doesn't just wake you up—it could also save your life. This ever-popular eating plan and lifestyle, which is derived from the regimes followed by the those who lived around the Mediterranean Basin (such as Italy, Spain, and Greece) about 60 years ago, focuses on foods that are mostly plant-based (i.e. 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. 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. Check out these 20 Ways to Maintain a Fast Metabolism As You Age. A review published in Advances in Experimental Medicine and Biology found that EVOO's antioxidants play an important role in preventing the onset and progression of Alzheimer's disease. 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.”. 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. All Rights Reserved. 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. Health News 2019-09-05. A British Journal of Nutrition study examined data from the Nurses Health Study: one of the largest investigations into the risk factors for major chronic diseases in women that followed over 93,000 women over the course of decades. “And due to their large consumption of veggies, their diet is rich in fiber and antioxidants (such as vitamin C and A), as well as low in overall fat, sodium, added sugar, and calories.”, She adds that this type of meal plan — fiber-rich foods and plenty of vegetables — “are associated with a lower risk of disease such as heart disease, type 2 diabetes, and cancer, which is why it makes sense a largely plant-based diet may contribute to increased longevity,” says Palinski-Wade. “These behaviors may highlight the benefit of portion control and calorie restriction on overall longevity.”. Some animal studies suggest that it can increase lifespan. 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. 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. “The island population who follows this longevity diet have been found to eat a large majority of their calories from green leafy vegetables and yellow vegetables [such as soy beans, tofu, and goya], along with sweet potatoes,” explains Palinski-Wade. What Is The Best Diet For A Longer Life? The medicinal and longevity properties of certain foods have been known about since ancient times. In other words, what is the best diet for longevity? Get the best food tips and diet advice every day. "Animal studies have shown that the less often animals eat, the longer they live … The vegan diet is plant-based, much like vegetarians. 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