Recent research published in journals natural food suggests that choosing healthier foods can extend your life by up to 10 years. The study draws on data from the UK Biobank, a large biomedical database containing information from more than 467,000 people in the UK, to predict the potential impact of lifestyle changes on longevity. model was used. What are the important discoveries? People in their 40s who switch from an unhealthy diet to one that promotes longevity could gain about 10 years more. Women seem to have benefited slightly, with an increase of 10.8 years compared to 10.4 years for men.
This study highlights that the earlier you start improving your diet, the greater the impact on your life expectancy. Adults in their 40s achieved the largest increase, but those starting in their 70s may also see an increase, although it is about half as large as in younger age groups.
Also read: Two fruits and three vegetables a day may be the secret to living longer: study
Expert eating tips for a healthier life:
- Researchers from the University of Bergen in Norway and the University of Glasgow in Scotland have found that adopting a healthy diet is directly correlated with life expectancy. Including whole grains, nuts and fruit in the diet was found to have the greatest effect on extending lifespan, while reducing intake of sugary drinks and processed meat was closely associated with lower mortality rates. It turns out that.
- The study outlines dietary patterns associated with longevity, including moderate intakes of whole grains, fruit, fish, and white meat, as well as high intakes of milk, dairy products, vegetables, nuts, and legumes. Conversely, lower intakes of eggs, red meat, sugary drinks, refined grains, and processed meat were associated with longer life expectancy.
- Reducing intake of sugary drinks and processed meat, and increasing whole grains and nuts in the diet were highlighted as the most effective strategies to increase life expectancy. The study also suggested that factors such as BMI and energy expenditure may play a role in mediating or confounding the relationship between diet and life expectancy.
Foods to eat for a healthy lifestyle:
1. Whole grains: Incorporating whole grains, such as brown rice and quinoa, into your diet provides essential nutrients and fiber, contributing to improved heart health and longevity.
2. Nuts: Rich in healthy fats and antioxidants, nuts like almonds and walnuts have been linked to lower mortality rates and are a delicious way to boost your health.
3. Fruit: Brightly colored, nutrient-dense fruits like berries and citrus fruits not only satisfy your sweet tooth, but also provide a variety of vitamins and antioxidants that support your overall health.
4. Fish and white meat: Choose lean protein sources such as fish and white meats such as chicken to support muscle health and reduce the risk of chronic disease.
5. Milk and dairy products: Rich in calcium and essential nutrients, milk and dairy products are part of a balanced diet that contributes to bone health and increases longevity.
6. Vegetables: From leafy greens to colorful peppers, a variety of vegetables contain a wealth of vitamins, minerals, and antioxidants that promote overall health.
7. Nuts and legumes: Incorporating legumes like lentils and beans into your diet provides a plant-based source of protein along with dietary fiber, which contributes to heart health and longevity.
Also read:Healthy eating at night: 5 tips for the right dinner routine
Foods to limit for a healthier lifestyle:
1. Sugar-sweetened beverages: Avoid consuming sugary beverages as they are linked to increased mortality and can lead to various health problems such as obesity and heart disease.
2. Processed meats: Minimize your intake of processed meats, such as sausages and bacon, as they have a higher risk of death and can cause chronic disease.
3. Eggs: Eggs contain valuable nutrients, but it’s important to keep them in moderation. Limiting egg intake can contribute to a balanced diet and reduce the potential risks associated with excessive consumption.
4. Red meat: Reduce your consumption of red meat and choose leaner alternatives. High intake of red meat is associated with increased mortality and certain health concerns.
5. Refined grains: For maximum nutritional benefits and reduced risk of chronic disease, choose whole grains over refined grains such as white bread and pasta.
6. Processed meats: Minimize your intake of processed meats, such as hot dogs and deli meats, as they contain additives and preservatives that can have negative long-term health effects.
Remember, moderation is key and making informed food choices plays an important role in improving your overall health. So why not start making positive changes today for a brighter, longer future?
