Eating to live longer is something we all want to do. But it can be hard to know where to start, or how to make sure you’re getting the right nutrition. A new study published in the British Medical Journal has identified major dietary components that can help you live a longer, healthier life. In this blog post, we will explore what these components are and how they may benefit your health in the long run. So, if you want to how to eat to live longer, read on!
3 Major Eating patterns: New study
A new study has found that there are specific eating patterns that can help people live longer, healthier lives.
The study, which was published in the journal JAMA Internal Medicine, looked at data from two large long-term studies – the Nurses’ Health Study and the Health Professionals Follow-up Study.
Both of these studies followed tens of thousands of people over many years, tracking their diets and health outcomes.
The new study used this data to identify three different eating patterns that were associated with a lower risk of early death:
“Healthy” Eating Pattern: This pattern was characterized by high intakes of vegetables, fruits, whole grains, nuts, legumes, and olive oil. It was also associated with a moderate intake of fish and poultry.
“Unhealthy” Eating Pattern: This pattern was characterized by high intakes of red meat, processed meat, refined grains, sweets, and sugary drinks. It was also associated with a low intake of vegetables and fruits.
“Moderate” Eating Pattern: This pattern fell in between the other two – it wasn’t as healthy as the “healthy” pattern, but it wasn’t as unhealthy as the “unhealthy” pattern. It included moderate intakes of both vegetables/fruits and red meat/processed meat.
The study found that people who followed the healthy or moderate eating patterns had a lower risk of dying during the follow-up period than those who
Blue zones diet for long lifespan
A recent study has found that there are certain dietary habits which are associated with increased life expectancy. The so-called “blue zones” diet is based on the eating habits of people who live in five areas around the world where residents have particularly long lifespans.
The blue zones diet includes plenty of fruits and vegetables, beans and legumes, whole grains, moderate amounts of fish and lean protein, and moderate amounts of red wine. This way of eating has been shown to reduce the risk of chronic diseases such as heart disease, stroke, cancer, and diabetes.
In addition to following a healthy diet, the residents of the blue zones also tend to be physically active, have strong social networks, and have a sense of purpose in life. While you may not be able to control all of these factors, making improvements in your diet is a good place to start if you want to increase your lifespan.
6 dietary habits to lower the risk of death
It’s no secret that what we eat plays a key role in our overall health. But for those looking to take their dietary choices one step further, there’s evidence to suggest that certain dietary habits could help lower the risk of death. That’s right: Certain dietary behaviors can increase your chances of living longer!
A new study has found that there are six-dietary habits that can help people live longer. The study, which was conducted by researchers at Harvard University and published in the journal Nature, looked at data from more than 130,000 people from around the world.
We, Dony Garvasis and Deena in this post look at those six such habits that you can adopt to give yourself a better chance of living a long life. From plant-based diets to avoiding processed foods, let’s explore these 6 life-saving dietary habits.
The six dietary habits that were found to be associated with a longer life are:
- Eating a mostly plant-based diet
- Eating mostly unprocessed foods
- Eating moderate amounts of protein
- Eating moderate amounts of fat
- Eating a moderate amount of alcohol
- Not smoking
1. Following plant-based diet
A plant-based diet is one that emphasizes vegetables, fruits, whole grains, and legumes. This type of diet has been shown to lower the risk of death from all causes, including heart disease, stroke, and cancer.
There are many different ways to eat a plant-based diet. Some people choose to eat only plants, while others include some animal products. The key is to focus on eating mostly plants. Here are some tips for eating a mostly plant-based diet:
1. Make vegetables and fruits the foundation of your diet. Fill half your plate with these nutrient-rich foods at every meal.
2. Incorporate whole grains into your meals and evening snacks. Opt for whole grain breads, pastas, and cereals instead of their refined counterparts.
3. Add legumes to your diet for an extra boost of fiber and protein. Beans, lentils, and peas are all great options.
4. Use healthy plant-based fats in place of unhealthy saturated fats. Olive oil, nuts, and avocado are all good choices.
5. Drink plenty of water throughout the day to stay hydrated.
Info: Plant-based diet could slash the risk of early death by 41%.
2. Intake of mostly unprocessed foods
A healthy diet is one that consists mostly of unprocessed foods. These are foods that have been minimally processed and are free of additives and preservatives. Unprocessed foods include fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.
Processed foods, on the other hand, are foods that have been altered from their natural state. They often contain added sugars, unhealthy fats, and empty calories. Processed foods include packaged snacks, sugary drinks, processed meats, and refined grains.
Eating a diet consisting mostly of unprocessed foods has been shown to lower the risk of death from all causes. In fact, one large study found that people who ate the most unprocessed foods were 23% less likely to die prematurely than those who ate the least unprocessed foods.
There are many reasons why eating mostly unprocessed foods is good for your health. These foods are generally more nutrient-dense than processed foods and can help you maintain a healthy weight. Additionally, they tend to be lower in unhealthy substances like added sugars and harmful fats.
If you’re looking to improve your diet and lower your risk of death, focus on eating more unprocessed foods. Fill your plate with fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. And limit your intake of processed foods as much as possible
3. Eating medium amounts of protein
A protein-rich diet has many benefits, including reducing the risk of death. Studies have shown that people who eat moderate amounts of protein (20-30% of total calories) have a lower risk of death than those who consume less protein (10-19% of total calories).
Protein provides the body with essential amino acids, which are the building blocks of muscle, bone, skin, and other tissues. Amino acids are also necessary for the production of enzymes and hormones. Protein is an important source of energy, and it helps the body to repair and grow new cells.
There are many different types of protein-rich foods, including meat, fish, poultry, eggs, dairy products, legumes, nuts, and seeds. It is important to include a variety of these foods in your diet to get all the essential amino acids your body needs.
4. Moderate amounts of fat
Eating moderate amounts of fat is one of the best dietary habits to lower the risk of death. A study published in the New England Journal of Medicine found that people who ate a moderate amount of fat had a significantly lower risk of dying from cardiovascular disease, cancer, and other causes than those who ate a low-fat diet.
The study followed more than 100,000 adults for over 20 years. The researchers found that people who ate a moderate amount of fat (30-35% of total calories) had a 23% lower risk of dying from any cause than those who ate a low-fat diet (less than 30% of total calories). They also found that people who ate a moderate amount of fat had a 24% lower risk of dying from cardiovascular disease and a 20% lower risk of dying from cancer than those who ate a low-fat diet.
So, if you’re looking to improve your health and longevity, eating moderate amounts of fat is a great place to start. Just be sure to choose healthy fats, such as olive oil, nuts, and avocados, and limit unhealthy fats, such as saturated and trans fats.
5. Moderate drinking is OKAY
The Centers for Disease Control and Prevention (CDC) recommend that adults drink no more than one alcoholic beverage per day. Drinking a moderate amount of alcohol has been linked with a lower risk of death from all causes, including heart disease.
Alcohol can help to protect the heart by increasing levels of “good” HDL cholesterol and preventing the formation of blood clots. It can also help to improve insulin sensitivity and reduce inflammation.
However, it’s important to remember that alcohol is calorie-dense, so it’s still important to watch your overall intake if you’re trying to lose weight. And, of course, drinking too much alcohol can lead to negative health consequences, so it’s important to drink in moderation.
Tip from recipe to cook creators: Try sangria juice as a alternative for alcohol.
6. No smoking = Yes to Life
It should go without saying that smoking is terrible for your health, but it’s especially damaging to your cardiovascular system. Smoking causes plaque to build up in your arteries, making them narrower and less flexible. This increases the risk of blood clots, which can lead to heart attacks and strokes. If you smoke, quitting is the best thing you can do for your heart health.
Lead author Dr. Walter Willett said that the findings “confirm what many have thought for some time – that good nutrition is one of the pillars of health.” He added that the study “adds important new information by identifying specific foods and nutrients that appear to be linked with better health.”
So, if you’re looking to how to eat to live longer, make sure to incorporate these six healthy dietary habits and follow blue zones diet into your life.