We eat to live — but we could eat to live even longer.
These 10 diet changes can help you add years to your life. (Bonus: They’re all delicious, so you won’t mind making a few changes to your daily routine!)
It may also slightly improve cholesterol levels and inflammatory response.
For women, moderate consumption means no more than one glass each day. For men, no more than two.
A study from Loma Linda University found that people who eat very little meat live longer.
Not only do vegetarians eat less saturated fat, they eat more whole grains, fruits, and vegetables, which are chock-full of vitamins, minerals, and antioxidants.
People who live in Okinawa, the southernmost part of Japan, are known for their extra-long life spans and low risk for age-related diseases.
Store it at room temperature, because research in 2006 shows that watermelons produce more lycopene at room temperature than when chilled.
That may not sound like the most health-conscious advice, but replacing saturated and trans fats with the good-for-you variety of fat (namely monounsaturated) can help lower bad cholesterol, raise good cholesterol, and cut your risk of atherosclerosis.
Foods high in monounsaturated fats include:
People who eat more slowly can more easily detect when they’re full than people who eat fast.
What does this mean for living longer? People who eat more slowly also eat less, and older research suggests that people who eat lower calorie diets live longer.
Vitamin C may protect the body’s cells from harmful free radicals. Unfortunately, vitamin C is water soluble and our bodies don’t store it.
In order to keep your levels up, you need to eat fruits and vegetables regularly, multiple times each day. Have an orange with your breakfast, a delicious spinach salad for lunch, and steamed broccoli with dinner.
The daily recommendation is 25 to 35 grams, but most Americans eat less than half that amount.
The humble North American cranberry, known best as a natural way to prevent urinary tract infections, may also help you live longer.
Heart healthy omega-3s have been shown to lower bad cholesterol, help the body combat inflammation, and reduce the risk of cancer and heart attack.
What’s the best source of these fats? Cold water, fatty fish, such as salmon, herring, or trout. If you’re not a fish eater, try ground flaxseed, spinach, or walnuts.
Flaxseed vs. fish oil
Both flaxseed and fish oil contain omega-3’s, but only fish oil contains EPA and DHA (the fats that are beneficial for many medical conditions). Flaxseed oil contains ALA, which must be converted to EPA and DHA to be beneficial to health, and only a very small percentage can be converted.