Longer and Healthier Life: Everyone seeking a recipe for a long and vibrant life is on the lookout for that elusive secret formula. Unfortunately, the journey to a ripe old age isn’t a walk in the park, but fear not, there are steps you can take to enhance your odds.
Live Longer and Healthier Life
Dr. Linda Shiue, an internist and director of culinary and lifestyle medicine at Kaiser Permanente in San Francisco, offers a straightforward tip: “If you want to live longer and healthier life, improve what you’re eating and start moving your body more.” However, the challenge lies in deciphering precisely which foods contribute to a longer life.
Shiue emphasizes the importance of leaning towards “foods in their natural state, like whole grains, vegetables, fruits, fish, eggs, and nuts,” steering clear of the pitfalls of “ultra-processed foods” laden with refined carbs and high sugars, such as white bread.
But how do you strike the right balance for a longer and healthier life? We consulted three top longevity experts to peek into their grocery carts. Here’s a glimpse of their wisdom:
1. Whole Grains
Shiue points out that whole grains, as per Harvard’s School of Public Health, contribute to reducing “bad” LDL cholesterol, triglycerides, and blood pressure. They also lower the risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, and certain cancers.
2. Tree Nuts and Seeds
Dr. Florence Comite emphasizes the protein and fiber content in tree nuts and seeds. Almonds, Brazil nuts, sunflower seeds, pumpkin seeds, cashews, and walnuts are not only nutritious but also help reduce visceral fat for longer and healthier life and improve insulin sensitivity.
3. Tomatoes
Tomatoes contain lycopene, an antioxidant crucial for preventing cardiovascular disease, and boast high vitamin C levels, essential for immunity and wound healing, according to Shiue.
4. Cruciferous Vegetables
Dr. Mark Hyman, an author, family physician, and director of the UltraWellness Center, swears by cruciferous vegetables like broccoli, kale, Brussels sprouts, and cabbage. Packed with anti-inflammatory, anti-cancer, and anti-aging nutrients, these veggies are magnesium-rich and a source of folate, a B vitamin critical for DNA methylation.
Hyman recommends filling about three-quarters of your plate with these powerhouses.
5. Extra Virgin Olive Oil
For longer and healthier life Hyman highlights the importance of choosing oils wisely. Extra virgin olive oil, rich in monounsaturated fats, antioxidants, and polyphenols, particularly oleuropein, offers anti-cancer, anti-inflammatory, cardioprotective, and neuroprotective benefits.
Hyman suggests incorporating just half a teaspoon a day into your routine for a significant reduction in the risk of various diseases.
6. Berries
Berries, with their low glycemic load, are recommended by Shiue to prevent blood sugar spikes and, consequently, diabetes. High in antioxidants, they aid in cell repair, making them an excellent choice for a sweet treat.
7. Fermented Foods
Hyman recommends including kimchi, kombucha, tempeh, miso, sauerkraut, and other fermented foods for their “beneficial bugs.” These bacteria enhance immune response, reduce inflammation, and increase gut microbe diversity, crucial long-term for longer and healthier life.
8. Dark Leafy Greens
Dark leafy greens, another variety of cruciferous vegetables, stand out for their fiber content and plant chemicals like folate. Dr. Shiue underlines their significance for heart health, reducing the risk of colon polyps, and preventing breast, lung, and cervical cancer.
9. Plain Yogurt
For a longer and healthier life, Comite recommends plain yogurts without added sugars, as they are rich in protein, calcium, magnesium, and GABA, a neurotransmitter promoting relaxation, stress reduction, and improved sleep.
10. Dark Chocolate
Comite celebrates the health benefits of dark chocolate, associated with a reduced risk of heart attack, stroke, and diabetes due to its antioxidant-rich polyphenols and flavonoids. Dark chocolate’s positive impact on brain health, boosting neuroplasticity, is an added bonus for longer and healthier life.
11. Legumes
Shiue extols the virtues of legumes like lentils, peas, chickpeas, and peanuts. These plant-based protein and fiber sources stabilize blood sugar, lower cholesterol, and reduce the risk of colon cancer.
12. Fatty Fish
Lastly, Include fatty fish like wild salmon, sardines, anchovies, herring, and mackerel in your diet for quality protein and essential omega-3 fatty acids. According to Hyman, just two servings of salmon per week can significantly lower the risk of various cardiovascular issues.
In conclusion
Crafting a diet rich in these diverse, nutrient-packed foods lays the foundation for a longer and healthier life. So, load up your grocery cart with these longevity-boosting goodies and savor the journey towards a thriving future.
Also Read This –
For all such news from the world, stay connect with us on latestbite.com. Thanks.
