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Extend your lifespan by 8 years: Scientists reveal superfoods for middle-aged people

Extend your lifespan by 8 years: Scientists reveal superfoods for middle-aged people Illustrative photo (Photo: Freepik)
Author: Daria Shekina

Switching to a healthy diet in midlife could extend your life by more than eight years. This could mean, for instance, that you might live until 86 instead of 77 years, according to NHS.

How to eat in midlife

According to a study involving over 460,000 individuals in Great Britain, the most important dietary changes to increase life expectancy involve reducing the consumption of sugary drinks and processed meats such as sausages and bacon.

Meanwhile, it's recommended to consume a higher quantity of nuts and whole grain products.

The good news is that the study's results indicate it's never too late to revise your diet. Even at 70 years old, one can start eating properly.

A 70-year-old man could live for an additional four years, reaching 86 years, while a 70-year-old woman might live approximately four years and five months longer, reaching her 88th birthday.

People are advised to consume five portions of fruits and vegetables a day, while also consuming sufficient starchy and protein-rich foods while reducing the intake of high-fat, salt, and sugar products.

Important dietary advice

Most of us don't eat enough fruits and vegetables. They should make up slightly more than a third of our daily food intake.

Try to consume at least five portions of different fruits and vegetables daily. Choose fresh, frozen, canned, or dried options.

Remember that fruit juices and smoothies should be limited to a total of no more than 150 ml per day. Fruits and vegetables are excellent sources of vitamins, minerals, and fiber.

Starchy food should make up slightly more than a third of our food intake. Choose high-fiber varieties or whole grain options, such as whole grain pasta and brown rice, or simply leave the skin on potatoes.

There are also options for white bread and pasta with higher fiber content. Starchy foods are a good source of energy and a primary source of various nutrients in our diet.

Legumes, such as beans, peas, and lentils, are a good meat alternative as they are low in fat and are also a good source of fiber and protein.

Choose lean meat and minced meat, and consume less red and processed meat, such as bacon, ham, and sausages. Try to eat at least 2 portions (2x140g) of fish per week, one of which should be oily, such as salmon, sardines, or mackerel.

Earlier, a nutritionist shared how to eat in winter to maintain health.

We also discussed 12 reasons to reduce sugar intake in your diet right now.