How to live longer: Best diet to increase life expectancy ; Reviewing her study results, she concluded: “Our findings suggest that even partial replacement of red meat with healthy, plant-based sources of protein could substantially reduce rates of coronary heart disease.” – For decades, specialists have located that the name of the game to a longer existence lies in one’s diet. One of the easiest ways to make sure that you live longer is to take your diet to the Mediterranean. Plus, a low-protein, high-carb lifestyle was found to extend the lifespan in an animal study published in a 2016 issue of the journal Age and Ageing. With any of the 9 Best Low-Carb Spaghetti Sauces, Approved by Nutritionists. They can also help you live longer. Consuming a wide variety of plant foods, such as … How to live longer: Best diet to boost life expectancy – three foods to eat 24/11/2019 One of the biggest threats to living a long and fulfilling life is developing a chronic disease, and heart disease ranks as … Chia seeds are surprisingly full of fiber, packing an impressive 6 grams in just two tablespoons, which equates to 22% of your daily value. The main food in this group: Soy, which contains plant-based estrogens, phytoestrogens. Blueberries are chock-full of antioxidants, which are some of your most powerful weapons against aging. Plus, a review published in Advances in Nutrition summarized apples' ability to reduce the risk of chronic diseases such as cancer, cardiovascular disease, asthma, and Alzheimer's disease, and may also be associated with improved outcomes related to cognitive decline of aging, weight management, and bone health. STAY INFORMED: Sign up for our newsletter to get the latest food news delivered straight to your inbox. A separate Journal of Alzheimer's Disease review found that these antioxidants have beneficial effects on learning and memory deficits, and could help reverse age-related cognitive decline. We found the key to the fountain of youth. Consider mountain life. Here are The 29 Best Avocado Recipes for Every Meal. “The majority of these longevity diets have a few common principles,” says Palinski-Wade. Like almonds, walnuts contain hearty levels of good-for-you monounsaturated fats and can help lower bad cholesterol. In fact, in a study conducted by William Paterson University, the top 15 nutrient-dense types of produce were all greens. Now scientific studies are … Use left arrow key to move back to the parent list. Turns out, the secret to living longer isn't actually a secret at all. Salmon is rich in omega-3 fatty acids, which can help lower blood pressure and can help prevent heart disease. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can … Eating a wholesome, balanced weight loss plan will ensure existence longevity. Making natural plant foods a primary part of your diet will restore your health and vitality and have you wondering why everyone else isn’t eating this way too. “The island population who follows this longevity diet have been found to eat a large majority of their calories from green leafy vegetables and yellow vegetables [such as soy beans, tofu, and goya], along with sweet potatoes,” explains Palinski-Wade. “For example, breakfast should be 25 percent grain and 75 percent protein, served on a plate with a diameter of 18 inches.” We know that smaller dishes leads to smaller portions—and an animal study conducted by researchers at Salk Institute in 2007 uncovered the biological mechanisms as to why a calorie-restricted diet can lead to a longer life span. Live longer: The best diet to follow to increase life expectancy according to new study It's not just dependent on the types of foods you eat, but also when you eat walesonline Of the 20 healthiest counties in America, many are in Colorado and Utah. This eating plan is also about the quantity of food that you consume. The key ingredient is the capsaicin, researchers believe; capsaicin also has anti-inflammatory properties and can rev up your metabolism. In fact, according to an April 2018 article reported in The Japan Times, the average life expectancy for women who live in a village in Okinawa is 89 years old. Studies have suggested the following diet can help reduce risk of death and add years to a person’s life. There's one group of bioactive compounds in blueberries, known as flavonoids, that has been linked to longer lifespans. If you’re hoping to reach a triple-digit age, some researchers advise following the lifestyle patterns of the people who live in any one of the five regions around the globe that have been defined as the Blue Zones: Okinawa, Japan; Icaria, Greece; Sardinia, Italy; Loma Linda, California; and Nicoya Peninsula, Costa Rica. According to the biggest study on longevity, the Grant & Glueck studies out of Harvard, making it healthily and happily to old age requires a number of lifestyle habits: not smoking, having an active social life, getting exercise, keeping a healthy weight, and eating the right foods. Help spread the word. Yogurt is one of our favorite foods, especially protein-packed Greek yogurt. Also, consuming the majority of calories in the morning and afternoon — the hours of the day you’re likely to be the most active — may have a positive long-term effect on health and longevity, too. The researchers also reviewed another study published in the journal Nature Medicine and found that study participants who had the most caffeine intake had the lowest levels of inflammation. “The ‘power foods’ on this longevity diet, including certain fruits and vegetables, beans, whole grains, and olive oil, are to be eaten daily,” says Gorin. Ideally, a healthy diet includes foods containing vitamin E, C, and other components, like fibers, monounsaturated fats, and omega-3 fats. You might want to step away from the burger…, © 2020 Galvanized Media. Leafy greens, like spinach, kale, arugula, mesclun, and romaine, are some of the healthiest foods on the planet. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. “Sardinia is one of the world’s ‘Blue Zones,’ where people are likely to live to 100,” says Gorin. "The diet that has the most empirical evidence in regards to increasing life expectancy is intermittent fasting or even fasting in general," says Dr. Alexander Lightstone Borsand, MD. The research found eating more plant based foods can contribute to a healthy heart and cardiovascular system and reduce the risk of cardiovascular death. A 2017 study conducted by medical researchers from Perelman School of Medicine at the University of Pennsylvania found that late-night eating may lead to hormonal markers that are present in heart disease, diabetes and other chronic, even life-threatening conditions. Because of these food choices, the Japanese diet is also shown to aid in weight loss, in addition to helping increase longevity. Over a century ago, one researcher noticed an unusually extended lifespan among people who consumed large amounts of probiotic-rich yogurt. 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