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Big breakfasts, beans, nuts: Dietary tips for living longer

Big breakfasts, beans, nuts: Dietary tips for living longer Simple rules to help you live longer (Photo: Freepik)

The regions with the highest number of centenarians are in the so-called "blue zones," which include certain areas of Japan, Greece, Costa Rica, and Italy. The average life expectancy there is 10 years higher than the global average, reaching over 82 years, writes Eat This, Not That.

However, even for those not living in a blue zone, experts suggest three valuable tips that can help achieve longevity.

Eat a hearty breakfast

Breakfast is an incredibly important part of your day. It can boost or disrupt your energy and mood. "I think the first thing is to eat a big breakfast—ideally, savory breakfast," said expert Dan Buettner.

Research shows that breakfast can improve physical and mental well-being and enhance overall quality of life. You can use recipes for healthy, savory breakfasts that include specific key ingredients such as oatmeal, avocado, eggs, Greek yogurt, berries, nuts, and salmon.

Add beans to your meals

Buettner also recommends adding beans to the food you love, as they are an excellent source of protein.

Beans are a staple in the diet of blue zones worldwide. For example, residents of Nicoya love black beans, Okinawans use soybeans in many dishes, and Mediterranean inhabitants eat chickpeas and white beans along with lentils. According to a 2004 study published in the Asia Pacific Journal of Clinical Nutrition, consuming 20g of beans is associated with a 7-8% reduction in the risk of death.

Snack with nuts

Just a handful of nuts (approximately 25g) per day for a snack can significantly support your health. This is the amount of nuts consumed by centenarians. Residents of Nicoya regularly eat pistachios, and sardines consume almonds.

According to a study published in the Journal of the American College of Cardiology, people who consumed 13g of nuts five times or more per week had a 14% lower risk of cardiovascular disease and a 20% lower risk of ischemic heart disease.

Earlier we reported on the consequences of skipping breakfast.