Have you ever wondered why the average life span keeps getting shorter with time? It is mainly because of our lifestyle and dietary patterns. The top causes of death across the globe include diseases like cancer, heart disease, and diabetes. You may know that the risk of developing diseases can be reduced by changing your diet and lifestyle, but did you know that certain foods can also help you live a healthy, longer life?
So, what would you do if someone told you the secret to living longer lies in the kind of food you eat? You’ll want to add those food items to your buying list. Before you buy it, you should check your pantry first. It contains several things that can give you a longer life.
Super Foods to Live Longer
We have compiled a list of foods that help you live longer. There it is:
1. Nuts
Like an apple, a handful of nuts daily can keep the doctor away. They are the best natural snacks, which can also help you live longer. According to a study published in The New England Journal of Medicine, people who eat nuts daily have a lower risk of dying from diseases like cancer, respiratory disease, or cancer.
The study states that people who eat nuts every day tend to live longer, healthier lives as compared to those who do not eat nuts. Nutrients are beneficial because they contain protein, fiber, and monounsaturated fats. They also help reduce bad cholesterol.
One study published in the Journal of Alzheimer’s Disease linked consuming walnuts with better memory. It indicates that walnuts also help prevent cognitive decline.
2. Avocado
There is more to avocados than meets the eye. They are not just a trendy topping on your toast or an ingredient in your salad. Avocado contains healthy monounsaturated fats that help lower cholesterol. It also prevents heart disease, giving you a feeling of satiety.
It helps you achieve longevity by staving off the severe ailments responsible for most deaths worldwide.
According to a study published in Cancer Research, avocados’ molecules fight with the stem cells of acute myeloid leukemia (AML). This cancer type causes 90 percent of the people diagnosed aged over 65.
3. Extra Virgin Olive Oil
Extra virgin olive oil contains heart-healthy monounsaturated fats that are vital for longevity. It also has potent antioxidants called polyphenols that help protect the human brain.
According to research published in the Journal of Alzheimer’s Disease, polyphenols positively affect learning and memory decline. It also helps reverse the cognitive decline related to aging.
Furthermore, it is a staple in the Mediterranean diet, considered the perfect diet to live longer. According to anecdotal evidence, most people who have lived up to or more than 120 years have one thing in common: they consume extra virgin olive oil daily.
You can take the oil by sipping a teaspoon daily or adding it to your food. You can add it as a dressing on a salad or while cooking food.
4. Mediterranean Diet
The Mediterranean diet has many health benefits, the biggest of which is longevity. One study published in the journal AGE found that people who consume a Mediterranean diet have around 20 percent more chance to live longer than those who do not consume a Mediterranean diet.
Another 10-year study published in the American Journal of Clinical Nutrition gave the same findings. It revealed that the men aged between 55 and 69 who consumed a Mediterranean diet tended to have a higher life expectancy of eight years. For women, the life expectancy was even higher, i.e., up to 15 years.
Notably, the Mediterranean diet is high in vegetables and fish. It comprises relatively fewer animal products like red meat and milk. The diet contains major plant products majorly.
5. Leafy Greens
According to a study published in Experimental Biology, people who consume at least one serving of leafy vegetables daily reduce their risk of death by 15 percent.
Leafy greens include kale, spinach, arugula, romaine, and mesclun. All of these vegetables are considered the healthiest foods on earth.
One study by William Paterson University found that the top 15 nutrient-dense products belonged to leafy greens.
Experts opine that vegetables like broccoli, spinach, and kale are filled with nutrients that protect the human body against cancer and heart disease.
Moreover, evidence suggests that a higher intake of cruciferous vegetables can lower the risk of cancers in the breast, bladder, bowel, lungs, stomach, ovaries, prostate, kidneys, and pancreas.
6. Chia Seeds
Fiber helps to keep your blood sugar low. It also helps to fend off numerous diseases while reducing the risk of serious ones like type 2 diabetes, knee arthritis, and food allergies.
According to many studies, high-fiber diets lead to longer and healthier lives. One study conducted in 2017 found that fiber feeds the gut microbes, which are suitable for gut health.
Hence, fiber-rich foods can help you live a healthier life, as they stave off the risk of several serious diseases. One food item is chia seeds, two tablespoons containing 11 grams of fiber. At the same time, the daily recommended intake is 25 grams for women and 38 grams for men.
Moreover, one study published in the Archives of Internal Medicine concluded that individuals with increased dietary fiber intake could have a significantly lower risk of death.
You can take the chia seeds with yogurt, sprinkle them on your salad, or add them to your smoothies.
7. Eggs
Eggs are the powerhouses and the favorite breakfast for most people out there. Contrary to popular belief that eggs are unsuitable for cholesterol, they help with cholesterol. They improve the amount of high-density lipoproteins (HDL) or good cholesterol.
Moreover, these little powerhouses help regulate blood sugar. According to a study published in The American Journal of Clinical Nutrition, middle-aged and older men who eat four eggs every week have lower blood sugar and a 38 percent reduced risk of diabetes than those who eat an egg once a week.
According to the experts, you should eat about six eggs weekly to improve your overall health and, ultimately, have more years to live.
8. Blueberries
Also known as a superfood, blueberries are full of antioxidants. Eating blueberries equips you with one of the most potent weapons to tackle aging. They help shun many diseases and also fight inflammation.
Not only are they suitable for your immune system, but they also improve your brain health. According to one study, older adults who consumed blueberry juice for 12 weeks got a higher score on the memory tests than those who had taken a placebo.
Blueberries are also rich in polyphenols that can extend your life. One study indicates that consuming abundant polyphenols can lower your risk of death by 30 percent. The component is believed to reduce the risk of diabetes and cancer.
9. Yogurt
Yogurt is another protein-packed food that is the favorite of many people. Not only does it taste good, but it is also rich in probiotics. One study in Japan observed that people who ate probiotic-rich food had extended life expectancy than those who did not.
If you want a completely healthy product, go for the unsweetened version. Doing so will ensure that you are not consuming the inflammation-causing sugar. Besides, you will also cut down on the processed sugar intake, which is unsuitable for your health.
If unsweetened yogurt seems boring, you can jazz it up by adding fresh fruit and nuts. It will prove to be a light, refreshing addition to your meals.
10. Tomatoes
Inflammation causes your body to age fast and increases your risk of weight gain, Alzheimer’s, and heart disease. To tackle inflammation, you can eat tomatoes. They contain lycopene, which has anti-inflammatory properties.
It is also linked to low-density lipoprotein (LDL), i.e., bad cholesterol. Lycopene also improves heart health and protects against several cancers.
Tomato peel contains most of the lycopene present in the fruit. Moreover, it would help if you remembered while buying the tomatoes that the redder they are, the more lycopene in the fruit.
Products like tomato juice, ketchup, and sauces are the richest source of lycopene. Unlike many other fruits, they tend to be richer in the said component when processed.
11. Apples
You must have heard since childhood that an apple a day keeps the doctor away. The new studies show that an apple a day also adds several years to your life. Apple skin is rich in fiber, which helps a lot with increasing life expectancy.
Apples can also prevent type 2 diabetes. One study published in the BMJ journal found that consuming whole fruits, especially apples, reduces the risk of developing type 2 diabetes.
It is also associated with a lower risk of heart disease. The fruit contains soluble fiber, which can help lower blood cholesterol levels.
Moreover, apples are believed to improve the immune system and gut health. You can add an apple to your morning routine. You can eat a green apple if you have diabetes, as it contains less sugar than a red apple.
12. Coffee
Coffee contains hundreds of compounds, many of which have essential health benefits. That is why it is considered one of the world’s healthiest beverages.
Multiple studies have shown that people who drink coffee in moderate amounts are less likely to die an early death. Therefore, it is deemed food that can help you live longer.
Coffee contains antioxidants that protect against the harmful effects of free radicals. The free radicals cause oxidative stress, a known reason for aging, and several severe conditions like heart disease and cancer.
Many studies support the premise that coffee intake lowers the risk of dying from serious diseases. One study conducted in 2012 found that participants who drank the most coffee were less likely to die during the 12-13-year study period.
The study found that even moderate coffee consumption, i.e., one cup a day, could lower the risk of death by six percent.
13. Green Tea
You must be familiar with the weight-related benefits of green tea. A lot has been said and written about the weight-loss help of this beverage.
However, the benefits of green tea are more than just helping in weight loss. The beverage speeds up your metabolism, overcomes stress, and shrinks fat cells.
It also entails many anti-aging benefits. It helps regulate cholesterol. Some researchers believe it can also slow down the growth of specific cancer cells.
According to a Japanese study, people who drink even a pint of green tea daily have a reduced risk of death. The main reason behind the low risk is that green tea lowers the risk of heart disease.
As per research, women benefit more from drinking green tea. Those who drink five or more 3.4-ounce cups of green tea have a reduced risk of heart disease by 31 percent. Men who drink the same amount of green tea lower their risk of heart disease by 22 percent.
14. Salmon
A diet containing fatty fish helps slow down an aging heart. Especially salmon is filled with omega-3 fatty acids. These compounds can help lower blood pressure and also prevent heart disease. Yep, Live Longer!
According to a study by Ohio State University, an omega-3-rich diet helps preserve the telomeres, ultimately slowing down the aging process.
Notably, telomeres are the ends of the chromosomes that shrink with age. Without telomeres, the DNA strands become damaged, rendering the cells unable to do their job. In short, it marks the beginning of the human body’s deterioration.
