Eat, drink, and live longer!
Some things about life—and how long we get to enjoy it—are out of our
control. But emerging nutrition science research, as well as data collected
from people in their 90s and beyond, shows what, when, and how we eat has a
profound influence on how long we live. Want to eat for a long and healthy
life?
We're compiled the most compelling and surprising tips here!
Broccoli, grapes, and salad
We'll
start with the scientific consensus: A diet rich in fruits and vegetables, high
in nutrients and low in calories, is your best bet for a long life.
Need specifics? Eat more broccoli, grapes, and salad: Researchers have found that compounds in
these three foods pack extra life-extending benefits.
Berries
These
bite-sized fruit favorites are check full of antioxidants, known to boost
immunity and stave off life-threatening disease. They'll help you age
gracefully as well. A 2012 study from Harvard University found that at least
one serving of blueberries or two servings of strawberries each week may reduce
the risk of cognitive decline in older adults.
Olive oil
As
delicious as it is healthy, this monounsaturated "good fat" is well
known for its heart-health and longevity benefits. Studies also show that olive oil may also be linked to brain health and
cancer prevention. Aim for two tablespoons a day.
Garlic
At
a Pennsylvania banquet celebrating centenarians last spring, Nancy Fisher, 107,
attributed her long life to her faith... and her passion for garlic.
Fisher may be on to something, however: Studies have found that phytochemicals
in garlic can halt the formation of carcinogenic chemicals in the body, and
that women who eat more garlic have lower risk of certain colon cancers.
Bok choy
Studies
suggests that cruciferous vegetables like this one contain nutrients, such as
fiber, vitamin C, and folate, that can help you cheat death. And that's likely
the case even if you've already had a close call: A study from Vanderbilt
University found that breast cancer survivors in Shanghai who ate more
cruciferae—specifically of the turnip, cabbage, and bok choy variety popular in
China—had lower risks of death or cancer recurrence during the study period.
Avocado
How
to prevent heart disease, the largest killer in the United States, according to
the latest report from the National Center of Health Statistics? Eat more foods
that help keep your heart healthy, like avocados and others already on this
list, and improve your odds of a long life. Avocados can lower your LDL
"bad" cholesterol while raising your HDL "good" levels, and
they help your body absorb heart-healthy vitamins like beta-carotene and
lycopene.
Tomatoes
Lycopene
is also an important nutrient in the fight against cancer—the second leading
cause of death in the United States. And there's no better source than rosy red
tomatoes. Eating them cooked, in pasta sauce, tomato soup, or chutney, actually
increases the amount of carcinogen-fighting carotenoids your body is able to
absorb.
Beans
Beans,
beans, are good for your... life? In a 2004 study conducted on elderly people
in Australia, Japan, Sweden, and Greece, researchers found that participants
had a 7% to 8% reduction in death for every 20 grams of legumes they consumed
daily. A diet rich in beans and legumes increases levels of the fatty acid
butyrate, which can protect against cancer growth, according to a study from
Michigan State University.
Grains and seeds
Getting
more fiber—specifically by switching from refined bread and pasta to whole
grains—can reduce your risk of death from any cause by 22%, according to a 2011
study published in the Archives of Internal Medicine.
Experts say that fiber can protect against diabetes, heart disease, some
cancers, and obesity, and can reduce cholesterol, blood sugar, and blood pressure.
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