All Rights Reserved. "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. 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. 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. There's one group of bioactive compounds in blueberries, known as flavonoids, that has been linked to longer lifespans. Skip to main content. These healthy fats also help you eat less by keeping you feeling fuller, longer. Dark chocolate (think: more than 75% cacao) is rich in antioxidants, which could help stave off disease and help you live longer. Chan School of Public Health found that in the 12 studies they reviewed, people who ate 70 grams of whole grains each day had a lower risk of premature death, compared to the group who ate fewer or no whole grains. How to live longer: Best diet to increase life expectancy – eat these foods. Making it happily and healthily into old age doesn't require high-tech gadgets or a magic elixir. Leafy greens, like spinach, kale, arugula, mesclun, and romaine, are some of the healthiest foods on the planet. Fiber is the key to suppressing your appetite and keeping blood sugar low. Researchers believe the heavy presence of heart-healthy monounsaturated fats in EVOO is a major factor. 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? Consider mountain life. People tend to steer clear of carb-heavy meals, like oatmeal, but this fiber-rich grain can help regulate cholesterol. Looking for more ways to improve your life as you age? No problem. But it's the live cultures, not protein, in yogurt that may keep you alive longer. 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. Chan School of Public Health. Ideally, a healthy diet includes foods containing vitamin E, C, and other components, like fibers, monounsaturated fats, and omega-3 fats. Almonds are nature's perfect snack; they're rich in fiber, protein, and heart-healthy fats. Not a green tea fan? If you have a strong belief in a higher power, then this new lifestyle may be your best diet for longevity. Get the best food tips and diet advice every day. Real food diets are the best diets because they emphasize lots of plants like green leafy vegetables, nuts and seeds, whole grains, and fruits. "Animal studies have shown that the less often animals eat, the longer they live … These leafy greens should be the basis of a healthy diet to combat disease-causing inflammation and heart disease. Also, similar to the Mediterranean diet, wine in moderation is part of this plan, as well. When it involves meals choices, what are foods to increase existence expectancy? 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. With any of the 9 Best Low-Carb Spaghetti Sauces, Approved by Nutritionists. If you like spicy food, you may be in luck; hot peppers have proven to extend your life. Use left arrow key to move back to the parent list. One of the easiest ways to make sure that you live longer is to take your diet to the Mediterranean. Wave number two focuses on weight loss at a slower pace, while wave number three is a maintenance phase. 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. Bond explained the Mediterranean diet features lots of plant-based foods like fruit and veg, whole grains, nuts, and of course olive oil. “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. And for the next time you're at the store, here's How to Buy the Best Olive Oil for Any Dish You're Cooking. Another major class of phytoestrogens are lignans, which can be found in other plant foods consumed by these female residents, such as flax seeds, legumes, broccoli, and onions. “The Sardinian Diet emphasizes on the foods barley, goat’s milk, fennel, tomatoes, fava beans, and almonds,” says Gorin. 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. Scientists from the United States and China highlighted the benefits of eating less food. Gorin points out that the basic principles of this food regime — lots of veggies, good fats (including avocado and olive oil), and plant-based proteins (like chickpeas, beans, and nuts) — are similar to other longevity diets, such as the Mediterranean diet. In other words, this eating plan was associated with slowing down the aging process. • Consume reasonable portions of food to be able to limit calorie intake. The best diet to live long is to eat healthy foods such as vegetables, fruits, apples, carrots, lettuce and avoid too much fried food. You just need to make a couple simple swaps. “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. Also, praying on a regular basis could result in more birthday parties in your honor. Your morning coffee habit doesn't just wake you up—it could also save your life. “The majority of these longevity diets have a few common principles,” says Palinski-Wade. The Wild Diet Is a Flexible Solution for Chocoholics and Cheese-Lovers, Weight Watchers Has Added More Than 200 Foods to Their Zero-Points List, Jumpstart Your Weight Loss With a Soup Diet That Actually Tastes Great. Health News 2019-09-05. Studies have found that regularly consuming olive oil can help cut your risk of stroke and heart disease, due to its high content of micronutrients called phenols which have anti-inflammatory and antioxidant properties. 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. There is no magical pill one can take to make them live longer, but certain foods and oils have been proven to fight against diseases and to help one to live longer. This suggests that vegans may live longer than those who adhere to a vegetarian or non-vegetarian diet. And many of the foods on this longevity diet are beneficial for better aging. A review published in the journal Critical Reviews in Food Science and Nutrition laid out how beans are closely linked to a reduced risk of chronic diseases such as cardiovascular disease, cancer, and diabetes—all of which older adults are at a higher risk of developing. 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. “Fava beans, for example, offer fiber and protein, while almonds provide healthy fat, fiber, and protein,” she says. ... To get started, add these five nutrients to your diet. How to live longer: This type of food may extend your lifespan ; The authors of a large, long-term study featured in the British Medical Journal concluded vegetarianism is associated with a reduced risk of ischemic heart disease. Beans contain high amounts of protein, fiber, and micronutrients—like potassium—while being low in fat, saturated fat, and sodium and free of cholesterol. There is no magical pill one can take to make them live longer, but certain foods and oils have been proven to fight against diseases and to help one to live longer. Chia seeds are easy to throw into yogurt or weight loss smoothies or to top your salad with. Long life expectancy has long been attributed to a healthy lifestyle - regular exercise and eating the right foods. While it was inspired by the Mediterranean diet, she further explains this eating pattern is structured in three waves. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. Because of these food choices, the Japanese diet is also shown to aid in weight loss, in addition to helping increase longevity. protect the body from cell and tissue damage, late-night eating may lead to hormonal markers, average life expectancy for women who live in a village, 30 percent reduction in overall mortality, fasting may help reduce the likelihood of developing cardiovascular risk factors, biological mechanisms as to why a calorie-restricted diet, place where people live the longest in the world, researchers from University of Southern California, This Supplement Can Help You Drop 10 Pounds a Week Without Dieting, Marilyn Monroe’s Go-To Breakfast Was Called ‘Bizarre’ Even in Her Day, Taking This Bee Pollen Product Will Clear Up Your Sinuses For Good, The Best Diet for Arthritis Focuses on Whole, Plant-Based Foods, Burn Fat and Drop Up to 15 Pounds a Week With This Intermittent Fasting Strategy, A Dietician Reveals How to Lose Weight Fast — in a Healthy Way, How I Lost 75 Pounds — and Cured My Heartburn, How ‘ZeroPoint Foods’ Can Help You Drop Up to 14 Pounds in 72 hours, These Keto Sugar Cookies Will Satisfy All Your Sweet Holiday Cravings, Dr. Oz’s Delicious Bean Soup Will Help You Drop Extra Pounds by Christmas, Lose 41 Pounds in 30 Days and Boost Heart Health With This Thyroid Healing Diet, Drop up to 11 Pounds a Week, Lower Blood Sugar and Cholesterol on This ‘Konjac’ Fiber Detox, 11 Best Weight Loss Programs for Women That Really Work, Drop 19 Pounds Fast With This Shortcut Keto Diet, Lose 15+ Pounds on This Doctor-Approved Healing Soup Detox, Heal Your Thyroid and Drop 8 Pounds a Week on This Metabolism-Boosting Diet. “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. “Omega-3 fatty acids in the diet can also help in the production of the feel-good chemical dopamine,” continues Palinski-Wade. 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. 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. This ever-popular eating plan and lifestyle, which is derived from the regimes followed by the those who lived around the Mediterranean Basin (such as Italy, Spain, and Greece) about 60 years ago, focuses on foods that are mostly plant-based (i.e. The researchers found a close link between eating flavonoid-rich foods—specifically red wine, tea, peppers, blueberries, and strawberries—were at reduced risk of all-cause mortality compared to those who did not consume these foods in significant quantities. 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. 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 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. 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. Research has shown that a greater adherence to a Mediterranean diet is linked to longevity through maintaining longer telomere length. 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. Turns out, the secret to living longer isn't actually a secret at all. “The diet includes short-term fasting, which can have side effects and be dangerous for people with certain medical conditions,” says Gorin. A Chinese study found that people who ate spicy food three to five days a week reduced their risk of dying by 15%. In Sweden, obesity levels are as low as 10 percent with the other Nordic countries showing similar figures. “Also known as the Sonoma Diet, this plan is based on the coastal California lifestyle,” says Gorin. 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. As for how much you should drink to reap the rewards? The oil is also a staple of the healthy Mediterranean diet, which studies suggests can … This is mainly attributed to the flavonoids found in cocoa, which protect cells from free radicals; lower blood cholesterol and blood pressure; and improve blood flow. Start eating healthier now for longer life and well being. A diet with fatty fish, including salmon, may help slow an aging heart. 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. I aspire to live an incredibly long, happy, and healthy life. And there could be some powerful disease-fighting components; a study published in the journal Cancer Research found that molecules in avocados targeted stem cells of acute myeloid leukemia (AML), which is an aggressive type of cancer that kills 90% of people who are diagnosed over the age of 65. 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). You might want to step away from the burger…, © 2020 Galvanized Media. We found the key to the fountain of youth. Blueberries are chock-full of antioxidants, which are some of your most powerful weapons against aging. Living into our hundreds conjures up images of sci-fi movies with magic anti-aging pills and bionic organs. What Is The Best Diet For A Longer Life? The beneficial role of red wine plays on mortality and overall health has been attributed to its potent phytochemical compounds. She explains that diets rich in omega-3 fatty acids have been found to be protective to both brain health and heart health. This is particularly important for older adults, as dietary fiber and potassium are nutrients of concern in aging populations. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. Salmon is rich in omega-3 fatty acids, which can help lower blood pressure and can help prevent heart disease. This eating plan is also about the quantity of food that you consume. 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 … 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. As we look forward to 2021, many of us have started to think about New Year's resolutions. 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.”. Inflammation can age your body fast, putting you at risk for weight gain, heart disease, and Alzheimer's. 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. Long life expectancy can be achieved by eating a vegan or vegetarian diet – collectively known as a plant based diet. Fried foods are okay in moderation but when you eat too much fried food it can become unhealthy and lead to health issues. To be able to plan the best diabetic diet, one must follow some general guidelines: • Eat foods with a variety of colors – this will help one eat different fruits, vegetables, cereals, grains, nuts, lean meats and low fat dairy products. STAY INFORMED: Sign up for our newsletter to get the latest food news delivered straight to your inbox. Use right arrow key to move into submenus. 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. 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. Like almonds, walnuts contain hearty levels of good-for-you monounsaturated fats and can help lower bad cholesterol. 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. They can also help lower the risk of heart disease and Type 2 diabetes; a study published in the Archives of Internal Medicine found that people who increased their dietary fiber intake significantly lowered their risk of death. In addition to keeping weight off, it also has anti-aging benefits. 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 … Antioxidants help ward off disease and can fight inflammation. EatThis.com is part of the AllRecipes Food Group. “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. Over a century ago, one researcher noticed an unusually extended lifespan among people who consumed large amounts of probiotic-rich yogurt. 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. If you want to live longer and be healthier, you have to fuel your body with the most nutrient-dense foods on the planet. fruits, vegetables, whole grains, legumes, nuts, and seeds) along with healthy oils and smaller servings of fish, dairy, and lean meats. Here are The 29 Best Avocado Recipes for Every Meal. 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