“Large portions of food eaten late in the evening close to bedtime can increase insulin production overnight, which may have a negative impact on body weight, blood glucose levels, and inflammation,” says Palinski-Wade. As we look forward to 2021, many of us have started to think about New Year's resolutions. Also, similar to the Mediterranean diet, wine in moderation is part of this plan, as well. “Sardinia is one of the world’s ‘Blue Zones,’ where people are likely to live to 100,” says Gorin. Get the best food tips and diet advice every day. And many of the foods on this longevity diet are beneficial for better aging. If you want to live longer and be healthier, you have to fuel your body with the most nutrient-dense foods on the planet. Help spread the word. How to live longer: Best diet to improve your life expectancy ; Recent research confirms that people who live in Nordic countries are among the healthiest in the world. She adds that these foods have been shown to have positive effects on cholesterol levels, along with keeping you fuller for longer, which can aid in … 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. After all, the citizens who reside in this part of the world have lower rates of cardiovascular disease — the number one cause of death in men and women, according to the Centers for Disease Control and Prevention — as well as longer life spans. “The first wave focuses on decreasing dependence on added sugar and white flour, along with including specific meal guidelines,” she continues. Studies have suggested the following diet can help reduce risk of death and add years to a person’s life. Put those peppers to good use in one of these 10 Stuffed Peppers Recipes. 20 Ways to Maintain a Fast Metabolism As You Age, decreased their risk of all types of cancer by 8%, 15.8% decrease in risk of cardiovascular disease, Sign up for our newsletter to get the latest food news delivered straight to your inbox, How to Buy the Best Olive Oil for Any Dish You're Cooking, The 29 Best Avocado Recipes for Every Meal, 9 Best Low-Carb Spaghetti Sauces, Approved by Nutritionists, review from the Harvard T.H. This eating plan is also about the quantity of food that you consume. One study published in The Journal of Nutrition linked higher carotenoids levels with a lower risk of mortality in older women over the age of 60. 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. Another diet has also been recommended to increase life expectancy – new research this month has added to mounting evidence eating a plant-based diet can help people live longer. A 2010 study published in the Journal of Cardiovascular Disease Research found that moderate consumption of red wine may reduce the risk of cardiovascular disease, due to the antioxidant effects in polyphenols. Oats contains beta-glucan, which has been shown to reduce levels of LDL, or "bad" cholesterol. Start eating healthier now for longer life and well being. Eating a wholesome, balanced weight loss plan will ensure existence longevity. Fiber is the key to suppressing your appetite and keeping blood sugar low. Salmon is rich in omega-3 fatty acids, which can help lower blood pressure and can help prevent heart disease. 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. Sipping on a cup of black tea every day was also significantly linked to a lower risk of all-cause mortality as well as cancer mortality. Health News 2019-09-05. Try to get tomatoes, blueberries, green leafy veggies like spinach and kale, turmeric, and nuts (especially walnuts) into your diet. A small study published in Nutrition Research found that when men included oily fish in their lunches for 8 weeks, the men experienced high levels of anti-inflammatory omega-3 fatty acids and lower levels of triglycerides and inflammatory markers. Bond explained the Mediterranean diet features lots of plant-based foods like fruit and veg, whole grains, nuts, and of course olive oil. Because of these food choices, the Japanese diet is also shown to aid in weight loss, in addition to helping increase longevity. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can … One of the secrets to a healthy diet is getting enough fiber. A study published in The New England Journal of Medicine found that those who ate the most nuts had a lower risk of dying of any disease, particularly of cancer, heart disease, or respiratory disease. Fennel may help lower cholesterol levels, leading to a healthier heart due its fiber content. Researchers believe it's the antioxidants in walnuts that could be the reason. This is particularly important for older adults, as dietary fiber and potassium are nutrients of concern in aging populations. A report published in a 2009 edition of the Indian Journal of Community Medicine states that women in this region have also been found to have a high intake of foods with natural estrogens. Your food should go bad. Long life expectancy […] The specific mechanism is still unclear, but researchers believe that probiotics can influence longevity by decreasing the harmful effects of stress and modulating your insulin response. Real food diets are the best diets because they emphasize lots of plants like green leafy vegetables, nuts and seeds, whole grains, and fruits. 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. Plus, this licorice-tasting green vegetable also contains potassium, which has been found to improve risk factors for cardiovascular and kidney disease, according to researchers from University of Southern California in 2017. Green tea is one of our favorite foods for weight loss; it's been shown to rev up your metabolism, squash hunger, quell stress, and shrink fat cells. An apple a day keeps the doctor—and the Grim Reaper—away. But it can also help you live longer; a review from the Harvard T.H. In other words, what is the best diet for longevity? Avocados are more than just a trendy toast topping; the heart-healthy monounsaturated fats could help lower cholesterol, and stave off heart disease. The diet we consume, influences our health to a great extent and is the very basis of living a longer life. Researchers believe the heavy presence of heart-healthy monounsaturated fats in EVOO is a major factor. Fried foods are okay in moderation but when you eat too much fried food it can become unhealthy and lead to health issues. People tend to steer clear of carb-heavy meals, like oatmeal, but this fiber-rich grain can help regulate cholesterol. Now scientific studies are … This content references scientific studies and academic research, and is fact-checked to ensure accuracy. The vegan diet is plant-based, much like vegetarians. Yes, it’s time to enter the Blue Zone once again! Leafy greens, like spinach, kale, arugula, mesclun, and romaine, are some of the healthiest foods on the planet. Also, a 2009 study published in the Journal of the American College of Nutrition suggests that the traditional Okinawan diet — an eating pattern that promotes low levels of saturated fat, high antioxidant intake, and low glycemic load — are “likely contributing to a decreased risk for cardiovascular disease, some cancers, and other chronic diseases.”. 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. What are you waiting for? 4. 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. Eschewing refined white carbohydrates, including bread, rice, and sugar, for more complex carbs like brown rice, quinoa, barley, and wheat, is known to help you lose weight. Red fruits and vegetables are full of crucial vitamins; red and orange bell peppers, in particular, have powerful antioxidants. In addition to its anti-inflammatory properties, lycopene has also been linked to lowering LDL, or "bad" cholesterol. “It advocates prayer to reduce stress while also focusing on eating healthy fats, vegetables, ethically produced meat and dairy, low-carb plant proteins, unprocessed whole grains, and fresh herbs.”. And on an interesting note, in February 2018, professors from Louisiana State University developed a new treatment for heart disease made from two antioxidant compounds found in red wine: resveratrol and quercetin. Experts recommend eating at least five portions of a variety of fruit and vegetables every day, basing meals on higher starchy foods like potatoes, bread and rice, having some dairy or dairy alternatives, eating some protein, choosing unsaturated oils and spreads, and drinking plenty of fluids. In Sweden, obesity levels are as low as 10 percent with the other Nordic countries showing similar figures. Chia seeds are surprisingly full of fiber, packing an impressive 6 grams in just two tablespoons, which equates to 22% of your daily value. 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. Like extra virgin olive oil, red wine is a key food in the life-extending Mediterranean diet. “Most of the populations in the Blue Zones eat primarily a plant-based diet limited in added sodium, sugar, and processed foods.” The other basic guidelines on this plan include eating one cup of beans each day, along with eating about 3-ounces of wild-caught salmon or smaller fish (like sardines and anchovies) up to three times a week, consuming a small portion of meat (no larger than a deck of cards) up to twice a week, avoiding dairy as much as possible (yet eggs are okay up to three times a week), choosing whole grain bread and limiting it to 2 slices per day, and drinking mostly water. In the same blueberry study mentioned before, the Harvard researchers found the strongest association between flavonoid-rich foods and longer lifespans for red wine and tea (coming up next). A diet with fatty fish, including salmon, may help slow an aging heart. However, for those who can adhere to the partial fast once every week, 2017 research from University of Southern California shows that short periods of fasting may help reduce the likelihood of developing cardiovascular risk factors (such as high cholesterol), diabetes, cancer, and other age-related, life-threatening diseases. How to live longer: Best diet to increase life expectancy – how often should you eat? These healthy fats also help you eat less by keeping you feeling fuller, longer. Extend your life with one of the 25 Best Yogurts for Weight Loss. Posted on 11/26/2019 Countless studies underline the importance of eating a healthy, balanced diet to ward off the risk of a wide range of chronic diseases, all of which pose a threat to your life expectancy. We found the key to the fountain of youth. They're excellent sources of vitamin A (26% DV) and vitamin C (150% DV), as well as a good source of vitamin B6 (16% DV) per 1 cup sliced. “And due to their large consumption of veggies, their diet is rich in fiber and antioxidants (such as vitamin C and A), as well as low in overall fat, sodium, added sugar, and calories.”, She adds that this type of meal plan — fiber-rich foods and plenty of vegetables — “are associated with a lower risk of disease such as heart disease, type 2 diabetes, and cancer, which is why it makes sense a largely plant-based diet may contribute to increased longevity,” says Palinski-Wade. People who ate at least one serving of leafy greens a day decreased their risk of all types of cancer by 8%, and a separate study showed the same intake was linked to a 15.8% decrease in risk of cardiovascular disease—the leading cause of death for American adults. These leafy greens should be the basis of a healthy diet to combat disease-causing inflammation and heart disease. Tomatoes can help fight inflammation, thanks to the presence of lycopene. Looking for more ways to improve your life as you age? And not only is it the highest average, but this area has won this title for the third consecutive year. She explains that diets rich in omega-3 fatty acids have been found to be protective to both brain health and heart health. Research conducted by Stanford Medicine found that caffeine, like the levels found in coffee, can help fight off disease-causing chronic inflammation, which contributes to cancer, Alzheimer's, heart disease, and other life-threatening chronic illnesses. Perishable is a good thing. Long life expectancy has long been attributed to a healthy lifestyle - regular exercise and eating the right foods. However, this longevity diet is more than just about the type of food on your plate —meals high in antioxidants, as well as phytochemicals, a variety of plant ingredients which have been shown to decrease inflammation levels and reduce the risk for cardiovascular conditions and other life-threatening diseases. A British Journal of Nutrition study examined data from the Nurses Health Study: one of the largest investigations into the risk factors for major chronic diseases in women that followed over 93,000 women over the course of decades. For those who eat whatever they like, drink in excess and never exercise, life expectancy will be greatly diminished compared to those who adopt a healthier balance and make wiser decisions. Other research has … But when it comes to a particular diet to follow, research has shown eating less to be beneficial. In fact, a 2013 study published in the Journal of Nutrition concluded that polyphenols — naturally occurring compounds found in fruits, vegetables, nuts, and legumes — was linked to a 30 percent reduction in overall mortality in older adults. Use left arrow key to move back to the parent list. 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 … It’s an age-old question: Which diet will add more years to your life? We know how important making choices about your overall health is, and we strive to provide you with the best information possible. The medicinal and longevity properties of certain foods have been known about since ancient times. A Chinese study found that people who ate spicy food three to five days a week reduced their risk of dying by 15%. How to live longer – The food that people consume can have a significant impact on their life expectancy, but which diet is considered the best? Although no one food can extend your life by itself, it's important to incorporate all of these foods into your diet as often as you can. Extra virgin olive oil also contains potent antioxidants called polyphenols, which may help protect your brain. 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. Also, a study published in a 2014 edition of the British Medical Journal found that greater adherence to the Mediterranean diet was significantly associated with longer telomeres — a compound that sits on top of DNA strands in order to protect chromosomes that shorten as we get older. In addition to keeping weight off, it also has anti-aging benefits. The beneficial role of red wine plays on mortality and overall health has been attributed to its potent phytochemical compounds. And similar to those who follow the Blue Zone diet, Okinawa citizens practice the cultural habit hara hachi bu — eating until you’re about 80 percent full. They can also help you live longer. Whether they're chock-full of antioxidants, can help lower the amount of "bad" cholesterol, or are good for your blood sugar, these foods will help you stave off chronic, life-threatening disease and age gracefully into your golden years and beyond. While it was inspired by the Mediterranean diet, she further explains this eating pattern is structured in three waves. Although you need to maintain all these habits at once to reap the longevity benefits, there's no denying that what you eat plays a big role beyond how it affects your waistline, which is why we've rounded up these foods to live longer. These are the foods that are scientifically proven to turn back your biological clock. This suggests that vegans may live longer than those who adhere to a vegetarian or non-vegetarian diet. Inflammation can age your body fast, putting you at risk for weight gain, heart disease, and Alzheimer's. A review published in Advances in Experimental Medicine and Biology found that EVOO's antioxidants play an important role in preventing the onset and progression of Alzheimer's disease. ... To get started, add these five nutrients to your diet. And while each of the six regimes highlighted below offers a slightly different approach, there seems to be a general rule of thumb: Eat plant-based foods, whole grains, and good fats. “This is a Christian-based diet program that encourages scripture-based health and nutrition decisions,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. The research found eating more plant based foods can contribute to a healthy heart and cardiovascular system and reduce the risk of cardiovascular death. “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. And these researchers from Australia noted that this longevity diet was “almost identical” to the people who live on the island of Okinawa. How to live longer: Best diet to increase life expectancy – eat these foods. “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. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. The good news is that there is no shortage of well-balanced eating plans that are designed to maintain your youthful glow while keeping chronic diseases at bay. Not a green tea fan? Consider mountain life. What Is The Best Diet For A Longer Life? Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. When eating in their whole form, oats rich in beta-glucan help lower levels of LDL cholesterol in your bloodstream, which can reduce your risk of cardiovascular disease, according to a review in the journal Food & Function. Plus, back in 2007, medical researchers from University of Granada found that certain properties in goat’s milk may help prevent bone demineralization, which can lower the risk of bone fractures. Red bell peppers also contain phytochemicals and carotenoids, which are antioxidants that have anti-inflammatory, and potentially life-extending properties. ... which could help stave off disease and help you live longer. Ah, the Mediterranean diet. When you’re at the grocery store stick to the outside aisles, where you’ll find most of the real food. 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. 29. How to live longer: Boost your life expectancy by following a diet [STUDY] How to live longer: Best time of day to exercise to reduce cancer risk [ANALYSIS] “A Johns Hopkins-led study of 6,200 men and women over eight years found that those who adopted four smart behaviours reduced the chance of death from all causes within that time frame by an astounding 80 percent,” it said. 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