Research has shown that a diet rich in legumes, berries and leafy greens has significant benefits for heart health and cell protection, and may be the key to a longer healthy lifespan.
According to nutrition expert Rob Hobson, these foods are associated with reduced inflammation, improved cardiovascular function, and improved cognitive function.
Research has demonstrated that they have a powerful impact on longevity through a variety of mechanisms, from stabilizing blood sugar levels to protecting cells from oxidative stress.
Together, these nutritious foods provide essential vitamins, minerals, and antioxidants that support healthy aging and help prevent chronic disease.
Leafy greens support heart health through their potassium content
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Rob spoke to GB News and recommended incorporating leafy greens into your diet, citing the significant health benefits they offer.
“Leafy greens like spinach and kale are rich in vitamins A, C, and K, along with folate, magnesium, potassium, and fiber. These nutrients support cell repair,” he says. “It plays an important role in reducing inflammation and promoting heart function.” And brain health is an important pillar of a diet focused on longevity.
“a 2018 survey A paper published in the journal Neurology found that eating more leafy green vegetables slowed the rate of cognitive decline. This is due to compounds such as lutein and beta-carotene, which protect neurons from oxidative damage and reduce the risk of neurodegenerative diseases such as Alzheimer’s disease.
“Leafy greens support heart health through their potassium content, which helps regulate blood pressure, and dietary nitrates, which strengthen blood vessel function by increasing nitric oxide levels. Oxidants also help fight chronic inflammation, which is the basis of many health conditions such as cardiovascular disease, type 2 diabetes, and cancer.
The nutritionist also advised including berries in the diet, which support cardiovascular and metabolic health.
“Berries such as blueberries, strawberries and raspberries contain antioxidants, especially anthocyanins (found in blue and purple fruits), which help protect cells from oxidative stress and reduce the risk of chronic disease,” he says. Contains abundant.
“a 2019 review Advances in Nutrition highlighted how the polyphenols found in berries contribute to cardiovascular and metabolic health, which is essential for healthy aging.
“Eating berries regularly improves your heart health and lowers your risk of heart disease by improving your blood lipid profile and reducing inflammation.”
Berries like blueberries, strawberries, and raspberries are rich in antioxidants
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The third food that nutritionists recommend people include in their diet is legumes.
Rob says: “Legs such as lentils, chickpeas and black beans are plant-based foods rich in protein, fibre, and micronutrients such as magnesium and potassium, all of which contribute to gut health. It stabilizes blood sugar levels and supports intestinal health.” cardiovascular health.
“Research has revealed their role in promoting longevity. 2018 survey A study published in the American Journal of Clinical Nutrition links increased legume intake to longer lifespans in people in the Mediterranean region.
“Furthermore, systematic reviews and meta-analyses in public health nutrition have highlighted the protective effects of legumes on cardiovascular disease, and the use of legumes in diets tailored to support healthy aging and longevity. The location has been further emphasized.
