Dietitians say if you eat this for lunch, you will live longer

Simple recipe

Ingredients:

• 2 avocados;

• 120–150 g salmon;

• 80–100 g Greek yogurt;

• 1–2 tsp lemon juice;

• 5–10 g dill or green onion;

• Salt, to taste;

• Black pepper, to taste.

Cut the avocados in half and remove the pit. If necessary, use a spoon to slightly enlarge the cavity.

Dice the salmon into small cubes. In a bowl, mix the Greek yogurt, lemon juice, finely chopped herbs, salt, and pepper. Add the salmon to the sauce and mix gently.

Spoon the filling into the avocado halves.

Avocado stuffed with salmon (photo: eatingwell.com)

Why this dish is beneficial

The journal Age and Ageing notes that one of the most significant barriers to healthy aging is chronic inflammation. Unlike acute inflammation, chronic inflammation gradually damages healthy cells, tissues, and organs over time.

Salmon is rich in omega-3 fatty acids, which are excellent for combating chronic inflammation—the main driver of aging and age-related diseases.

The specific omega-3 fatty acids in salmon (EPA and DHA) help suppress the production of inflammation-causing compounds.

Additionally, salmon is high in omega-3s that help protect brain cells and support memory and cognitive function as we age.

Avocado contains healthy fats that aid the body in effectively absorbing nutrients.

The dish helps maintain muscle mass

One of the most common, yet often overlooked, aspects of aging is sarcopenia—the gradual loss of muscle mass and strength. After age 30, muscle mass decreases by approximately 3–8%.

Maintaining muscle mass is not only important for a toned appearance but also crucial for bone health.

Salmon and Greek yogurt provide high-quality protein, which helps preserve muscle mass and strength as we age.

Additionally, a protein-rich lunch helps stabilize blood sugar levels, keeps you feeling full until dinner, and provides the body with essential protein.

Other tips for healthy aging

While avocado stuffed with salmon is an excellent food choice, a holistic approach to aging includes several other lifestyle habits:

• Quality sleep – Essential for cell recovery, memory preservation, and overall vitality. Aim for seven to nine hours of sleep to help your body recover and function at its best.

• Strength training – Combine protein-rich meals with regular strength exercises, such as weightlifting or resistance bands.

• Focus on fiber – Ensure other meals are rich in fiber from vegetables, fruits, and legumes to support digestion and heart health.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.