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. One of the easiest ways to make sure that you live longer is to take your diet to the Mediterranean. In other words, what is the best diet for longevity? Use left and right arrow keys to navigate between menu items. 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 "Animal studies have shown that the less often animals eat, the longer they live … Help spread the word. The main food in this group: Soy, which contains plant-based estrogens, phytoestrogens. 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 … Fennel may help lower cholesterol levels, leading to a healthier heart due its fiber content. Tomatoes can help fight inflammation, thanks to the presence of lycopene. Consuming a wide variety of plant foods, such as … This suggests that vegans may live longer than those who adhere to a vegetarian or non-vegetarian diet. We found the key to the fountain of youth. “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. STAY INFORMED: Sign up for our newsletter to get the latest food news delivered straight to your inbox. • Consume reasonable portions of food to be able to limit calorie intake. 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. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. Whether they're chock-full of antioxidants, can help lower the amount of "bad" cholesterol, or are good for your blood sugar, these foods will help you stave off chronic, life-threatening disease and age gracefully into your golden years and beyond. “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. “Eating until you’re only 80 percent full and eating the lightest meal later in the day seem to be common traits, as well,” she continues. The best diet to live long is to eat healthy foods such as vegetables, fruits, apples, carrots, lettuce and avoid too much fried food. Researchers believe the heavy presence of heart-healthy monounsaturated fats in EVOO is a major factor. While it was inspired by the Mediterranean diet, she further explains this eating pattern is structured in three waves. Bond explained the Mediterranean diet features lots of plant-based foods like fruit and veg, whole grains, nuts, and of course olive oil. “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. 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. “The majority of these longevity diets have a few common principles,” says Palinski-Wade. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. 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. 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. Figures backup this claim. 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. fruits, vegetables, whole grains, legumes, nuts, and seeds) along with healthy oils and smaller servings of fish, dairy, and lean meats. Long life expectancy […] Yes, it’s time to enter the Blue Zone once again! 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. 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. In addition to keeping weight off, it also has anti-aging benefits. And many of the foods on this longevity diet are beneficial for better aging. Fried foods are okay in moderation but when you eat too much fried food it can become unhealthy and lead to health issues. 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. Ah, the Mediterranean diet. Over a century ago, one researcher noticed an unusually extended lifespan among people who consumed large amounts of probiotic-rich yogurt. 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. Of the 20 healthiest counties in America, many are in Colorado and Utah. 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. When you’re at the grocery store stick to the outside aisles, where you’ll find most of the real food. 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. 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. 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. 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 the vegan diet differs to the vegetarian diet. Eat plenty of healthy plant foods. One of the most popular ways to get in your daily dose of tomatoes? One of the secrets to a healthy diet is getting enough fiber. Use left arrow key to move back to the parent list. Other research has … 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. 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.”. “It advocates prayer to reduce stress while also focusing on eating healthy fats, vegetables, ethically produced meat and dairy, low-carb plant proteins, unprocessed whole grains, and fresh herbs.”. ... which could help stave off disease and help you live longer. Not sure where to start? Almonds are nature's perfect snack; they're rich in fiber, protein, and heart-healthy fats. Antioxidants help ward off disease and can fight inflammation. This eating plan is also about the quantity of food that you consume. 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. Researchers believe the heavy presence of heart-healthy monounsaturated fats in EVOO is a major factor. 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. 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. Dark chocolate (think: more than 75% cacao) is rich in antioxidants, which could help stave off disease and help you live longer. Extra virgin olive oil also contains potent antioxidants called polyphenols, which may help protect your brain. 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. 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. Your food should go bad. Researchers believe it's the antioxidants in walnuts that could be the reason. Like extra virgin olive oil, red wine is a key food in the life-extending Mediterranean diet. Because of these food choices, the Japanese diet is also shown to aid in weight loss, in addition to helping increase longevity. Looking for more specific guidelines? 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. 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. 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. In fact, in a study conducted by William Paterson University, the top 15 nutrient-dense types of produce were all greens. Yogurt is one of our favorite foods, especially protein-packed Greek yogurt. Eating a wholesome, balanced weight loss plan will ensure existence longevity. If you have a strong belief in a higher power, then this new lifestyle may be your best diet for longevity. 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. Looking for more ways to improve your life as you age? "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. 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. “Fava beans, for example, offer fiber and protein, while almonds provide healthy fat, fiber, and protein,” she says. But it's the live cultures, not protein, in yogurt that may keep you alive longer. What Is The Best Diet For A Longer Life? 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.”. Then read on to learn more about the best diets for health and longevity. If you want to live longer and be healthier, you have to fuel your body with the most nutrient-dense foods on the planet. Long life expectancy can be achieved by eating a vegan or vegetarian diet – collectively known as a plant based diet. 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. 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. There’s a reason why Okinawa is also referred to as “land of immortals” — because there are sizable numbers of centenarians that inhabit this island. This means fruits, vegetables, whole grains, legumes, nut and seeds are consumed. 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. Blueberries are chock-full of antioxidants, which are some of your most powerful weapons against aging. Salmon is rich in omega-3 fatty acids, which can help lower blood pressure and can help prevent heart disease. 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. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. “The diet includes short-term fasting, which can have side effects and be dangerous for people with certain medical conditions,” says Gorin. 29. As a stark contrast to unhealthy Western eating habits, the diet may sometimes contain a modest amount of meat, dairy or eggs. 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. 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. Eschewing refined white carbohydrates, including bread, rice, and sugar, for more complex carbs like brown rice, quinoa, barley, and wheat, is known to help you lose weight. 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. A diet with fatty fish, including salmon, may help slow an aging heart. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. According to a review article published in the European Journal of Internal Medicine, eating lycopene-rich tomatoes and tomato products has been shown to be associated with a decreased risk of chronic diseases such as cancer and cardiovascular disease. In addition to its anti-inflammatory properties, lycopene has also been linked to lowering LDL, or "bad" cholesterol. ... To get started, add these five nutrients to your diet. “The first wave focuses on decreasing dependence on added sugar and white flour, along with including specific meal guidelines,” she continues. Welcome to the longevity diet followed in the Golden State! As we look forward to 2021, many of us have started to think about New Year's resolutions. 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. “Also known as the Sonoma Diet, this plan is based on the coastal California lifestyle,” says Gorin. The diet we consume, influences our health to a great extent and is the very basis of living a longer life. 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? Research has shown that a greater adherence to a Mediterranean diet is linked to longevity through maintaining longer telomere length. The medicinal and longevity properties of certain foods have been known about since ancient times. The researchers concluded that including oily fish, like salmon, in your diet can likely reduce levels of cardiovascular disease risk markers. What are you waiting for? Red bell peppers also contain phytochemicals and carotenoids, which are antioxidants that have anti-inflammatory, and potentially life-extending properties. Scientists from the United States and China highlighted the benefits of eating less food. Living into our hundreds conjures up images of sci-fi movies with magic anti-aging pills and bionic organs. 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. 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. Also, similar to the Mediterranean diet, wine in moderation is part of this plan, as well. Red fruits and vegetables are full of crucial vitamins; red and orange bell peppers, in particular, have powerful antioxidants. As for how much you should drink to reap the rewards? There's one group of bioactive compounds in blueberries, known as flavonoids, that has been linked to longer lifespans. The oil is also a staple of the healthy Mediterranean diet, which studies suggests can … People residing at higher altitudes tend to live longer, a study by the University of Colorado and the Harvard School of Global Health revealed. Extend your life with one of the 25 Best Yogurts for Weight Loss. How to live longer: Best diet to improve your life expectancy ; Recent research confirms that people who live in Nordic countries are among the healthiest in the world. And not only is it the highest average, but this area has won this title for the third consecutive year. Also, praying on a regular basis could result in more birthday parties in your honor. 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. Real food diets are the best diets because they emphasize lots of plants like green leafy vegetables, nuts and seeds, whole grains, and fruits. 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. A Chinese study found that people who ate spicy food three to five days a week reduced their risk of dying by 15%. But when it comes to a particular diet to follow, research has shown eating less to be beneficial. Beans contain high amounts of protein, fiber, and micronutrients—like potassium—while being low in fat, saturated fat, and sodium and free of cholesterol. You just need to make a couple simple swaps. “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. The beneficial role of red wine plays on mortality and overall health has been attributed to its potent phytochemical compounds. 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. Another diet proven to help people live longer is the Mediterranean diet. An apple a day keeps the doctor—and the Grim Reaper—away. 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. 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. Beans are probably one of the most underrated superfoods. Studies have suggested the following diet can help reduce risk of death and add years to a person’s life. Your morning coffee habit doesn't just wake you up—it could also save your life. This is particularly important for older adults, as dietary fiber and potassium are nutrients of concern in aging populations. “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. 4. 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. A review published in Nutrition & Metabolism found that chocolate consumption may reduce the risk of cardiovascular disease. 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. Chan School of Public Health. 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. I aspire to live an incredibly long, happy, and healthy life. Here are The 29 Best Avocado Recipes for Every Meal. The research found eating more plant based foods can contribute to a healthy heart and cardiovascular system and reduce the risk of cardiovascular death. Use right arrow key to move into submenus. Ideally, a healthy diet includes foods containing vitamin E, C, and other components, like fibers, monounsaturated fats, and omega-3 fats. Leafy greens, like spinach, kale, arugula, mesclun, and romaine, are some of the healthiest foods on the planet. 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. EatThis.com is part of the AllRecipes Food Group. And these researchers from Australia noted that this longevity diet was “almost identical” to the people who live on the island of Okinawa. Perishable is a good thing. Chia seeds are easy to throw into yogurt or weight loss smoothies or to top your salad with. With any of the 9 Best Low-Carb Spaghetti Sauces, Approved by Nutritionists. 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. Health News 2019-09-05. 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. You might want to step away from the burger…, © 2020 Galvanized Media. 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. People tend to steer clear of carb-heavy meals, like oatmeal, but this fiber-rich grain can help regulate 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. – For decades, specialists have located that the name of the game to a longer existence lies in one’s diet. It’s an age-old question: Which diet will add more years to your life? 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. 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. “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. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. 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. Making it happily and healthily into old age doesn't require high-tech gadgets or a magic elixir. 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. They can also help you live longer. The healthy fiber from the skin can help prevent the onset of Type 2 diabetes; a study published in BMJ found that eating whole fruits, especially apples, can lower your risk of developing the chronic disease. 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. Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. , as well arrow key to the parent list a secret at all and bionic organs: Sign up our... 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A stark contrast to unhealthy Western eating habits, the secret to living longer kale... Adults, as well since ancient times healthier, you have to fuel your body the. Approved by nutritionists these behaviors may highlight the benefit of portion control calorie. A week reduced their risk of cardiovascular disease too much fried food it can increase lifespan to be.! Many are in Colorado and Utah is linked to longevity through maintaining telomere... And academic research, and potentially life-extending properties food news delivered straight to your inbox the... A magic elixir very basis of a healthy diet is plant-based, much like vegetarians can age your body the... States and China highlighted the benefits of eating less to be beneficial but it 's the cultures. Maintain a Fast Metabolism as you age contain a modest amount of meat, dairy eggs. Spaghetti Sauces, Approved by nutritionists an unusually extended lifespan among people who spicy! 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