Doctors share the foods we should eat more of to live longer and healthier lives. Discover the surprising power of cruciferous vegetables, whole grains, and dark chocolate.
Anyone who wants to live a long and healthy life wants a magic formula for reaching a ripe old age. Unfortunately, it isn’t that easy ― but there are some things you can do to bolster your odds. But knowing exactly which foods to eat for a longer life can be tricky. Shiue says that while no one needs to be perfect, it’s important to fill up on “foods in their natural state, like whole grains, vegetables, fruits, fish, eggs, and nuts.
” By doing so, she said, we replace the “ultra-processed foods” in our diets, “such as shelf-stable foods that have refined carbs and high sugars, like white bread.” But even when we know which foods are good for us, it can be hard to figure out the right balance of healthy options that give us a better chance of living longer ― and hard to find sweets that are good for us when the craving strikes.Cruciferous vegetables like broccoli, kale, Brussels sprouts, and cabbage are powerhouses at helping you live longer. That’s because they are rich in anti-inflammatory, anti-cancer, and anti-aging phytonutrients, said They’re also an important source of magnesium, a mineral responsible for more than 600 enzyme reactions, Hyman said. Furthermore, cruciferous vegetables are“There’s really no upper limit on how many cruciferous vegetables you can eat, but a good rule is to cover about three-quarters of your plate with them,” Hyman suggested.Dark leafy greens are a type of cruciferous vegetable, but some longevity experts single them out as particularly important for living a long life. That’s because they are full of fiber and other plant chemicals such as folate, which is important to heart health, Shiue explained. Fatty fish like wild salmon, sardines, anchovies, herring, and mackerel are quality sources of protein and the essential omega-3 fatty acids DHA and EPA, Hyman said.found that whole grains reduce “bad” LDL cholesterol, triglycerides, and blood pressure. They can also reduce your risk of developing cardiovascular disease, type 2 diabetes, metabolic syndrome, and certain types of cancer.When it comes to your health, not all oils are created equal. Extra virgin olive oil is rich in healthy monounsaturated fats, antioxidants, and polyphenols like oleuropein, Hyman said. Oleuropein is particularly good for anyone who wants to live a longer life, because it has anti-cancer, anti-inflammatory, cardioprotective, and neuroprotective properties. According to Shiue, berries tend to have a low glycemic load, which means they don’t lead to high spikes in blood sugar ― this can help. Berries have high levels of antioxidants, which help with cell repair, including cells in the heart. These qualities make berries an excellent choice for dessert when you’re craving something sweet.These “beneficial bugs” are a form of bacteria that can increase immune response, decrease inflammation, and increase the diversity of microbes in the gut ― all of which can help promote a long life. “This is essential for maintaining a healthy body and critical for our long-term health,” Hyman said., founder of the Comite Center for Precision Medicine and Healthy Longevity in New York. Almonds, brazil nuts, sunflower seeds, pumpkin seeds, cashews, and walnuts are all great choices that can help reduce visceral fat and improve insulin sensitivity, according to a recent “Walnuts are among my favorite because they are also a good source of plant-based omega-3 fatty acids, the heart-healthy fats you get from fatty fish,” Comite said.For a longer life, Comite recommends eating plain yogurts without added sugars, because they are rich in protein, calcium, and magnesium. They also containNot only is dark chocolate a delicious treat, but it has many health benefits. According to Comite, dark chocolate is associated with a reduced risk of“Dark chocolate has more antioxidants than even blueberries, another super longevity food,” Comite said. Dark chocolate has also been linked to, she said ― some studies have shown that dark chocolate can increase neuroplasticity, the brain’s ability to form new synaptic connections for better memory, cognition, and, Shiue explained. They “can stabilize blood sugar and lower cholesterol,” she said, and “can help keep you regular and lower your risk for colon cancer.
HEALTHY FOODS LONGEVITY NUTRITION DIET
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