“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. Not a green tea fan? As for how much you should drink to reap the rewards? Check out these 20 Ways to Maintain a Fast Metabolism As You Age. Another diet proven to help people live longer is the Mediterranean diet. Research has shown that a greater adherence to a Mediterranean diet is linked to longevity through maintaining longer telomere length. “Omega-3 fatty acids in the diet can also help in the production of the feel-good chemical dopamine,” continues Palinski-Wade. 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). 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. “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. When it involves meals choices, what are foods to increase existence expectancy? “The majority of these longevity diets have a few common principles,” says Palinski-Wade. 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. Red fruits and vegetables are full of crucial vitamins; red and orange bell peppers, in particular, have powerful antioxidants. Consider mountain life. Perishable is a good thing. Try to get tomatoes, blueberries, green leafy veggies like spinach and kale, turmeric, and nuts (especially walnuts) into your diet. The research found eating more plant based foods can contribute to a healthy heart and cardiovascular system and reduce the risk of cardiovascular death. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. In fact, according to a report from UC Davis Integrative Medicine, Sardinia was dubbed the “place where people live the longest in the world” when 20 centenarians lived in this Italian village from 1996 to 2016. A review published in Nutrition & Metabolism found that chocolate consumption may reduce the risk of cardiovascular disease. 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. 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. 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. 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. “The first wave focuses on decreasing dependence on added sugar and white flour, along with including specific meal guidelines,” she continues. These leafy greens should be the basis of a healthy diet to combat disease-causing inflammation and heart disease. And many of the foods on this longevity diet are beneficial for better aging. Like extra virgin olive oil, red wine is a key food in the life-extending Mediterranean diet. And low levels of this neurotransmitter “may impair the ability to experience happiness and increase the risk of addiction, all of which can be directly correlated with longevity.”. 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. In addition to keeping weight off, it also has anti-aging benefits. The diet we consume, influences our health to a great extent and is the very basis of living a longer life. Tomatoes can help fight inflammation, thanks to the presence of lycopene. 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. “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. Some animal studies suggest that it can increase lifespan. 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. 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. 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. Now scientific studies are … Help spread the word. 4. The key to living longer could be to eat a healthy, balanced diet - including at least five portions of fruit and vegetables every day - as well as regular exercise. "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. You might want to step away from the burger…, © 2020 Galvanized Media. Blueberries are chock-full of antioxidants, which are some of your most powerful weapons against aging. They can also help you live longer. “Also known as the Sonoma Diet, this plan is based on the coastal California lifestyle,” says Gorin. In fact, information presented at the May 2018 American Thoracic Society International Conference states that this antioxidant-rich diet has been shown to protect the body from cell and tissue damage caused by air pollution — health risks that could lead to death caused by heart attack, stroke, or other conditions. In addition to its anti-inflammatory properties, lycopene has also been linked to lowering LDL, or "bad" cholesterol. In fact, in a study conducted by William Paterson University, the top 15 nutrient-dense types of produce were all greens. While it was inspired by the Mediterranean diet, she further explains this eating pattern is structured in three waves. Chan School of Public Health. Chia seeds are easy to throw into yogurt or weight loss smoothies or to top your salad with. Yes, it’s time to enter the Blue Zone once again! “Sardinia is one of the world’s ‘Blue Zones,’ where people are likely to live to 100,” says Gorin. 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. 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. The main food in this group: Soy, which contains plant-based estrogens, phytoestrogens. 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. People tend to steer clear of carb-heavy meals, like oatmeal, but this fiber-rich grain can help regulate cholesterol. “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. 29. In other words, this eating plan was associated with slowing down the aging process. 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. 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. Over a century ago, one researcher noticed an unusually extended lifespan among people who consumed large amounts of probiotic-rich yogurt. 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. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. 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. One of the secrets to a healthy diet is getting enough fiber. 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. In fact, a 2017 report from the American Heart Association came to a similar conclusion since they discovered that eating nuts, vegetables, and whole grains, while limiting salt and trans fats, can lead to fewer deaths from heart and blood vessel diseases. Researchers believe it's the antioxidants in walnuts that could be the reason. What Is The Best Diet For A Longer Life? Your morning coffee habit doesn't just wake you up—it could also save your life. 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. 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. Use right arrow key to move into submenus. A Chinese study found that people who ate spicy food three to five days a week reduced their risk of dying by 15%. Red bell peppers also contain phytochemicals and carotenoids, which are antioxidants that have anti-inflammatory, and potentially life-extending properties. 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.”. Wave number two focuses on weight loss at a slower pace, while wave number three is a maintenance phase. 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? An apple a day keeps the doctor—and the Grim Reaper—away. A diet with fatty fish, including salmon, may help slow an aging heart. 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. “The Sardinian Diet emphasizes on the foods barley, goat’s milk, fennel, tomatoes, fava beans, and almonds,” says Gorin. – For decades, specialists have located that the name of the game to a longer existence lies in one’s diet. Long life expectancy […] Use left arrow key to move back to the parent list. Start eating healthier now for longer life and well being. 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 … 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. How to live longer: Best diet to increase life expectancy ; Reviewing her study results, she concluded: “Our findings suggest that even partial replacement of red meat with healthy, plant-based sources of protein could substantially reduce rates of coronary heart disease.” And these researchers from Australia noted that this longevity diet was “almost identical” to the people who live on the island of Okinawa. ... which could help stave off disease and help you live longer. 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. With any of the 9 Best Low-Carb Spaghetti Sauces, Approved by Nutritionists. Also, similar to the Mediterranean diet, wine in moderation is part of this plan, as well. And not only is it the highest average, but this area has won this title for the third consecutive year. 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. People residing at higher altitudes tend to live longer, a study by the University of Colorado and the Harvard School of Global Health revealed. 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. Extra virgin olive oil also contains potent antioxidants called polyphenols, which may help protect your brain. Ah, the Mediterranean diet. “The diet includes short-term fasting, which can have side effects and be dangerous for people with certain medical conditions,” says Gorin. Not sure where to start? Long life expectancy has long been attributed to a healthy lifestyle - regular exercise and eating the right foods. 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. There's one group of bioactive compounds in blueberries, known as flavonoids, that has been linked to longer lifespans. Oats contains beta-glucan, which has been shown to reduce levels of LDL, or "bad" cholesterol. As a stark contrast to unhealthy Western eating habits, the diet may sometimes contain a modest amount of meat, dairy or eggs. Other research has … We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. fruits, vegetables, whole grains, legumes, nuts, and seeds) along with healthy oils and smaller servings of fish, dairy, and lean meats. “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. Inflammation can age your body fast, putting you at risk for weight gain, heart disease, and Alzheimer's. “These behaviors may highlight the benefit of portion control and calorie restriction on overall longevity.”. Then read on to learn more about the best diets for health and longevity. Skip to main content. But when it comes to a particular diet to follow, research has shown eating less to be beneficial. As we look forward to 2021, many of us have started to think about New Year's resolutions. Bond explained the Mediterranean diet features lots of plant-based foods like fruit and veg, whole grains, nuts, and of course olive oil. 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. 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. Fiber is the key to suppressing your appetite and keeping blood sugar low. How the vegan diet differs to the vegetarian diet. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. It’s an age-old question: Which diet will add more years to your life? 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. “Fava beans, for example, offer fiber and protein, while almonds provide healthy fat, fiber, and protein,” she says. 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. I aspire to live an incredibly long, happy, and healthy life. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. Eat plenty of healthy plant foods. A study published in the journal Diseases found that a moderate intake of between 1 and 2 glasses per day (while also following a healthy diet, like the Mediterranean diet), can promote improved overall health and prevent chronic diseases such as cardiovascular disease, metabolic syndrome, cognitive decline, depression, and cancer. This means fruits, vegetables, whole grains, legumes, nut and seeds are consumed. One of the most popular ways to get in your daily dose of tomatoes? These healthy fats also help you eat less by keeping you feeling fuller, longer. Yogurt is one of our favorite foods, especially protein-packed Greek yogurt. Get the best food tips and diet advice every day. 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. Avocados are more than just a trendy toast topping; the heart-healthy monounsaturated fats could help lower cholesterol, and stave off heart disease. 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. 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. Leafy greens, like spinach, kale, arugula, mesclun, and romaine, are some of the healthiest foods on the planet. 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. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can … They may also help prevent cognitive decline; a study published in the Journal of Alzheimer's Disease found that eating walnuts was associated with better memory. Because of these food choices, the Japanese diet is also shown to aid in weight loss, in addition to helping increase longevity. She explains that diets rich in omega-3 fatty acids have been found to be protective to both brain health and heart health. Also, consuming the majority of calories in the morning and afternoon — the hours of the day you’re likely to be the most active — may have a positive long-term effect on health and longevity, too. Turns out, the secret to living longer isn't actually a secret at all. Looking for more ways to improve your life as you age? What are you waiting for? “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. 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 weight loss. 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. Fried foods are okay in moderation but when you eat too much fried food it can become unhealthy and lead to health issues. The researchers concluded that including oily fish, like salmon, in your diet can likely reduce levels of cardiovascular disease risk markers. ... To get started, add these five nutrients to your diet. 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. 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 How to live longer: Best diet to increase life expectancy – how often should you eat? Long life expectancy can be achieved by eating a vegan or vegetarian diet – collectively known as a plant based diet. Figures backup this claim. How to live longer: Best diet to increase life expectancy – eat these foods. 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. 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. 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. STAY INFORMED: Sign up for our newsletter to get the latest food news delivered straight to your inbox. 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. These are the foods that are scientifically proven to turn back your biological clock. Almonds are nature's perfect snack; they're rich in fiber, protein, and heart-healthy fats. Salmon is rich in omega-3 fatty acids, which can help lower blood pressure and can help prevent heart disease. 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. “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. This is particularly important for older adults, as dietary fiber and potassium are nutrients of concern in aging populations. If you have a strong belief in a higher power, then this new lifestyle may be your best diet for longevity. 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. 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. Beans are probably one of the most underrated superfoods. Also, praying on a regular basis could result in more birthday parties in your honor. In Sweden, obesity levels are as low as 10 percent with the other Nordic countries showing similar figures. One of the easiest ways to make sure that you live longer is to take your diet to the Mediterranean. 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. "Animal studies have shown that the less often animals eat, the longer they live … 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. Then there’s whole-grain, fiber-rich barley, which — thanks to its phytochemicals and folate — has been shown to lower cholesterol levels and boost antioxidant levels, two health benefits that help combat obesity, diabetes, cardiovascular disease and cancer, according to a 2017 study published in the Journal of Food and Drug Analysis. But it can also help you live longer; a review from the Harvard T.H. When you’re at the grocery store stick to the outside aisles, where you’ll find most of the real food. Put those peppers to good use in one of these 10 Stuffed Peppers Recipes. Consuming a wide variety of plant foods, such as … You just need to make a couple simple swaps. All Rights Reserved. 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. 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 … Scientists from the United States and China highlighted the benefits of eating less food. If you want to live longer and be healthier, you have to fuel your body with the most nutrient-dense foods on the planet. 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. 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. How to live longer: Best diet to increase life expectancy – the foods you should eat Life longevity is mostly determined by a person’s decisions they make along the way. 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. A 2016 study published in the journal JAMA Internal Medicine found that female volunteers who attended religious services more than once a week had a 33 percent reduced risk of death. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. 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. Extra virgin olive oil also contains potent antioxidants called polyphenols, which may help protect your brain. • Consume reasonable portions of food to be able to limit calorie intake. Less to be protective to both brain health and longevity properties of certain foods have been found to able! Healthier now for longer life and well being for a longer existence lies in one of these food choices the. In EVOO is a key food in this group: Soy, which has been attributed to its anti-inflammatory,. Read on to learn more about the quantity of food that you.... Diet differs to the Mediterranean diet, this plan, as dietary fiber and are! 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