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6 eating habits to help you live longer

6 eating habits to help you live longer Illustrative photo (Freepik)
Author: Maria Kholina

Health experts emphasize that alongside physical exercise, quitting smoking, and reducing alcohol consumption, proper nutrition is one of the ways to increase life expectancy, according to Dr. Eni Youn.

How to live longer

Eat more fish as it contains beneficial omega-3 fatty acids

Omega-3 fatty acids are crucial for optimal body and brain function and are closely linked to reducing the risk of many diseases.

For instance, in a study involving over 40,000 men in the United States, those who regularly consumed one or more servings of fish per week had a 15% lower risk of cardiovascular diseases.

Consume fewer sugary drinks

Regular consumption of sweetened beverages is associated with weight gain, obesity, type 2 diabetes, heart diseases, kidney diseases, non-alcoholic liver diseases, cavities, and gout, a type of arthritis.

Eat more nuts and seeds, which are beneficial sources of fats and proteins

Nuts and seeds can aid in weight loss and lower cholesterol levels. A large study evaluating the impact of the Mediterranean diet found that people instructed to eat nuts lost an average of two inches around their waist.

A study involving women with metabolic syndrome showed that consuming 30 grams of a mix of walnuts, peanuts, and pine nuts per day for six weeks significantly lowered all types of cholesterol.

Eat less red and processed meat, such as bacon and sausages

If you consume more than 90 grams of red or processed meat per day, the National Health Service recommends reducing intake to 70 grams or less per day. While red meat is a good source of protein, vitamins, and minerals and can be part of a balanced diet, consuming large amounts of red and processed meat may increase the risk of developing colorectal cancer.

Eat more legumes

Beans, peas, and lentils are excellent sources of plant-based protein and fiber. According to two reviews published in 2015 and 2021, the health benefits of legumes include a lower risk of developing diabetes, improved glycemic and lipid control in people with diabetes, reduced overall cholesterol and low-density lipoproteins (LDL) levels, weight control, lower blood pressure, and a lower risk of cardiovascular diseases; microbiome diversity; and immune support.

Eat more whole grains

Dr. Youn says that the number one change that could potentially extend your life for years is consuming more whole grains, such as buckwheat, oats, and brown rice.

Include them in your diet instead of refined grains like white rice and soft wheat pasta.