When people are free of chronic diseases such as heart disease, diabetes and cancer, they stand a much better chance of living longer. And since what and how people eat affects their health directly, eating right is crucial to achieve longevity. Here are some practical tips to eat healthily in order to live longer.
Eat More Complex Carbohydrates
Eat more complex carbohydrates such as wholegrain breads, whole pasta, oat meals, unpolished rice, legumes, pinto beans and black eye peas. Complex carbohydrates provide fuel for the body and help the body feel full longer. These foods are also packed with dietary fiber that helps improve digestion and prevents constipation. They have a lower glycemic index (GI) too, which means less sugar is absorbed into the blood stream within a given time after food is eaten. More fiber in the diet and less sugar in the body have both been associated with the prevention of heart disease and diabetes.
Eat more Fruits and Vegetables
Fruits and vegetables are also good sources of complex carbohydrates and dietary fiber. However, they are more valued because of their high vitamin contents, particularly vitamin C, touted as the king of vitamins due to its ability to boost and protect the immune system. In addition, fruits and vegetables contain other minerals and anti-oxidants that fight diseases in the body.
Eat more Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids found in fish such as mackerel, trout, herring and salmon help ensure good health and promote longevity. They can lower bad LDL cholesterol and triglyceride (another blood fat that often occurs together with bad LDL cholesterol) levels as well, cutting down the risk of being afflicted with high blood cholesterol-related diseases like stroke and heart attack. Apart from fatty fish, ground flaxseed, walnuts, canola oil and soybean oil are also good sources of omega-3 fatty acids.
Eat less to maintain a healthy body weight. This is what the centenarians of Okinawa, Japan, have known and practiced for ages. Okinawa has the highest number of centenarians in the world and the people there follow the “hara hachi bu” tradition in which they eat until they are 80% full, not 100% and beyond!
To eat less, chew food properly, use smaller plates or bowls, avoid eating straight from containers, keep unhealthy snacks out of sight, drink more water to feel full longer and be absolutely choosy about food.
When people eat healthily, they have a higher chance of living longer. So eat right to live longer. Eating more complex carbohydrates, fruits and vegetables as well as omega-3 fatty acids will promote good health and longevity. Another approach is simply to eat less no matter what the dietary practice is.
Those who find this article useful may also like to read Delay Aging Naturally and How to Shed off those Extra Pounds.
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