In order to have a longer and healthy life, experts recommend that we consume the most natural foods: whole grains, vegetables, fruits, fish, eggs and nuts, and avoid ultra -home foods, such as white bread or sugar -rich products.
Vegetables, essential for health. Photo: freepik.com
“If you want to live longer, improve your diet and start moving your body more”, said the doctor Linda Shiue, director of the Department of Culinary Medicine and Lifestyle of Kaiser Permanent in San Francisco, quoted by Huffington Post.
All vegetables are rich in nutrients, but cruciferous vegetables, such as broccoli, Kale, Brussels cabbage and regular cabbage, are true health “bombs” that can contribute to life extension, explains, for the same publication, doctor Mark Hyman, director of a health center in Massachusetts.
“There is really no upper limit for the consumption of cruciferous vegetables, but a good rule is to cover about three quarters of them.”completed Hyman.
With the help of longevity experts, Huffington Post has made a top of the best foods that can be consumed by those who want a long and healthy life.
Greens with dark -colored leaves important for a long life
Greens with dark leaves are part of the family of cruciferous vegetables, but some longevity experts consider them particularly important for a long life. This is because they are high in fiber and vegetable compounds such as folate, essential for heart health, explained Linda Shiue.
Fatty fish decreases the risk of heart attack
Fat fish, such as wild salmon, sardines, anchovies, herring and macro, are sources of essential omega-3 fatty acids, which protect against inflammation. “The consumption of salmon twice a week is sufficient to reduce the risk of heart attack, arrhythmias, stroke, hypertension and increased triglycerides”shows Mark Hyman.
Whole grains reduce cholesterol
According to doctor Linda Shiue, whole grains can contribute to a longer life in several ways. They reduce “bad” cholesterol, triglycerides and blood pressure. They can also reduce the risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain forms of cancer.
Extra virgin olive oil, rich in healthy fats
Extra virgin olive oil is rich in healthy monouns, antioxidants and polyphenols, such as oleuropein, beneficial for those who want a long life, due to its anticancer, anti -inflammatory, cardioprotective and neuroprotective properties.
“Only half a teaspoon per day of extra virgin olive oil can significantly reduce the risk of death due to cardiovascular disease, neurodegenerative diseases, respiratory and cancer.”said Mark Hyman.
Fruit berries do not grow blood sugar quickly
The berries do not cause sudden blood sugar growth. They have a low glycemic load, which means they do not lead to high blood sugar increases, an important aspect to prevent diabetes, specialists show, quoted by the American publication, also, berries are rich in antioxidants, which help to repair cells, including those in the heart.
Fermented foods contain beneficial bacteria
Pickled cabbage and other fermented foods are good sources of “beneficial bacteria” that help maintain a healthy intestine. These are types of microorganisms that can stimulate the immune response, reduce inflammation and increase the diversity of intestinal flora, thus contributing to a long life. Doctor Mark Hyman recommends people to start with a portion of fermented foods a day and gradually introduce them into their diet.
Nuts and seeds contain beneficial fats
Nuts and seeds are rich in protein and fiber, explained the New Yorkeys Florence Comite doctor, an expert in longevity. Almonds, Brazilian nuts, sunflower seeds, pumpkin seeds, cashews and ordinary nuts are all excellent choices that can help reduce visceral fat and improve insulin sensitivity. “Nuts are among my favorites, because they are a good source of Omega-3 fatty acids of vegetable origin-the same beneficial fats for the heart you get from fatty fish”, Says the specialist.
Simple yogurt reduces stress and improves sleep
For a longer life, the nutrition expert recommends the consumption of simple yogurt, without added sugar, because it is rich in protein, calcium and magnesium. It also contains gamma-aminobutiric acid (GABA), “A neurotransmitter that relaxes the body, reduces stress and improves sleep”she added. Committees especially prefers Greek yogurt, because it has a higher GABA content than other types of yogurt.
Dark chocolate, good for brain health
Dark chocolate is associated with a low risk of heart attack, stroke and diabetes due to the high content of polyphenols and flavonoids with antioxidant effect. “Black chocolate has more antioxidants than blue said Florence committees. It is also beneficial for brain health. Committees recommend chocolate with a cocoa content of at least 75 percent.
Legumes – source of protein and vegetable
Legumes, such as lentils, peas, nostrils and peanuts, are an excellent source of vegetable and fiber proteins, said doctor Linda Shiue. According to the specialist, they can stabilize blood sugar levels and reduce cholesterol and help regulate intestinal transit.
Red, rich in antioxidants
Tomatoes contain lycopene, an important antioxidant for the prevention of cardiovascular disease, according to the same doctor. They are rich in vitamin C, essential for immunity and wound healing.
