1. Eat more whole foods
“First and foremost, focus on whole foods and minimally processed foods, especially plant-based foods,” says Hu. Aim to include more whole foods such as fruits, vegetables, whole grains, nuts and legumes in all your meals, he adds.
Hu strongly recommends a Mediterranean diet rich in whole foods, a healthy plant-based diet, or a diet similar to the Okinawan diet.
“Those dietary patterns are shown to reduce risk “This includes the risk of chronic diseases such as diabetes, cardiovascular disease, some cancers, and even dementia,” he says.
“And these are the leading causes of death. That's why these healthy dietary patterns are proven to reduce the risk of premature death and lead to longer life expectancy.”
2. Reduce consumption of processed and ultra-processed foods
Once you've added more whole foods to your diet, Fu suggests cutting back on your intake of processed and ultra-processed foods.
“In the American diet, almost 60% “The majority of calories come from ultra-processed foods such as soft drinks, snacks, and sweets,” he said, adding, “This is one reason why Americans eat so many unhealthy foods and calories.” Ta.
a study A study that looked at the health of more than 11,000 adults over a 19-year period found that those who ate the most ultra-processed foods over that period had a 31% higher risk of all-cause mortality than those who ate ultra-processed foods. At least it turns out.
“So I think it's very important to minimize the intake of those foods,” Hu added.
3. Be flexible with your diet
“There is no strict diet that everyone should follow to live a long life.” [and] “I think there are different eating patterns and people can create their own fusion diets,” says Fu.
Identify which whole foods you really like and create your own healthy diet, he says. He can also combine elements of the Mediterranean and Okinawan diets or create entirely new meals.
“That's how you can actually improve their enjoyment and improve long-term compliance with the eating pattern,” Fu points out. It is important to be more flexible and enjoy a healthy diet.
4. Use mealtimes for social gatherings.
Lifestyle factors such as physical activity, stress management, and diet are all very important when it comes to longevity. However, there is another important factor to consider and that is social connections.
Hu believes that using meals as a time for social gatherings is another way to maximize your chances of living a long life.
“The relationship between food and social connection is very natural because food is something that brings people together,” he says.
By prioritizing mealtime as a time for social gatherings, Hu says, you can incorporate two behaviors that lead to longevity at the same time.
“Eating healthy meals together not only nourishes your body, but also nourishes your mind.”
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