This cheap and simple food can help you live longer and healthier

Which affordable food promotes longevity

According to the 64-year-old scientist, who collaborates with National Geographic and is a bestselling author, just one cup of cooked legumes per day can add up to four years to your life. Legumes form the basis of the diet in regions where people most often live to 100 years.

Why legumes

The expert explains that legumes are:

• A source of complex carbohydrates;

• High in fiber, which most people lack;

• Plant-based protein, healthier than excessive animal protein;

According to U.S. dietary guidelines, most adults do not get enough legumes, even though they are a key component of a healthy diet along with vegetables, fruits, whole grains, and healthy fats.

UCLA Health specialists add that half a cup of legumes contains up to 500 mg of potassium, which helps control blood pressure and reduces the negative effects of salt.

Blue zones-style legume recipe

Ingredients

• Dry chickpeas – 150 g;

• White beans – 150 g;

• Red or pinto beans – 150 g;

• Potatoes – 1.5 cups;

• Water or vegetable broth – 6–8 cups;

• Onion – 1;

• Celery – 5 stalks;

• Carrots – 5;

• Garlic – 8 cloves;

• Bay leaf, oregano;

• Olive oil – 2 tbsp;

• Tomatoes – 400 g;

• Salt and pepper – to taste;

Preparation

Soak the legumes overnight. Sauté the vegetables in olive oil, add legumes, tomatoes, spices, and potatoes. Simmer on low heat until soft. Serve with avocado.

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