- Eating to live a longer, healthier life doesn’t have to be complicated or expensive.
- Some of the most nutritious foods, like beans, are cheap, readily available, and easy to prepare.
- You can conveniently improve your health by drinking smoothies, tea, and even plain water.
It’s boring, but it’s true. If you want to live a long and healthy life, you should try your best to eat well.
Research on the world’s healthiest people – those who stay sharp, strong and youthful into their 70s, 80s, 90s and even 100s – shows that diet is key is shown.
That means avoiding ultra-processed foodsinstead eat home-cooked meals rich in protein, fiber, and cruciferous vegetables.
But for most people with busy jobs, kids, and rising prices at the grocery store, it’s not that easy to put into practice.
So, if you can’t leave everything behind and emigrate to a parallel world with the hills of Sardinia and an abundance of fresh produce, here are some helpful diet tips that you can incorporate into your diet little by little.
Eat beans — seriously
According to , beans are one of the most accessible and nutritious foods. bonnie tobe dicksRegistered dietitian and author of Read Before You Eat — From Label to Table.
It is rich in protein and fiber and is easy to prepare. simple and healthy recipes Soup, chili, pasta, etc., Taub-Dix previously told Insider.
“Beans are the most underrated food in the supermarket,” she says.
Beans are also a staple food “Blue Zone” dietsays author Dan Buettner. The author popularized research on where people live the healthiest and longest lives in the world.
Buettner said at least half a bean cup per day. He said it’s often consumed via a large bowl of soup. traditional minestrone.
If you think eating beans is boring, think again. All you need is a little bean know-how. Appropriate seasoning and cooking methods To make beans (and other plant-based dishes) delicious. Try snacking on recipes like this. crunchy chickpeas.You can also sneak beans into your desserts like this Healthy recipes full of chocolate.
Save time with nutritious smoothies
If you find it difficult to extend your life with kitchen magic, don’t despair. Smoothies are a proven longevity strategy backed by doctors, athletes, and biohackers, and don’t require any cooking skills.
Longevity expert Dr. Mark Hyman, 63, says: Biological age becomes 20 years youngerStart each day with a berry, chia seed, hemp seed, and whey powder smoothie for a total of 48 grams of protein.
Technology executive Brian Johnson is famous for his intense (and expensive) anti-aging routine, which involves drinking a “Green Giant” smoothie every day. Ingredients include: creatine, evidence suggests that it can improve physical and mental performance. It is also rich in plant-based nutrients that promote health. cocoa flavanols.
Drink water and cool down with alcohol
Sorry, happy hour lovers, but the best thing to drink for your health is water. This has never changed.
Although there is some evidence (and a lot of wishful thinking) that alcohol is preferred, Wine may be good for you in small amountsmost research suggests that for optimal health it’s best to avoid drinking alcohol.
It is also important to avoid too many sweet drinkscarbonated drinks and juices, which increase the risk of diseases such as liver cancer.
Instead, aim to stay hydrated The amount you consume will vary depending on your personal statistics and habits, but on average you should consume between 90 and 125 ounces per day. However, it is not necessary to remove all the bubbles. Seltzer counts as hydration. And coffee and tea are not only allowed, but encouraged. Additional antioxidants and health benefits More than just hydration.
