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What to change in diet to live 13 years longer

What to change in diet to live 13 years longer Habits that will help you to live longer (photo: freepik.com)

Everyone is trying to find the "key" to longevity. In particular, some changes in diet can help extend life by up to 13 years, writes Express.

Plastic surgeon Anthony Youn from the United States has shared that six simple dietary changes can help extend life, based on his analysis of scientific studies.

More nuts and seeds

According to the doctor, nuts and seeds can help with weight loss and lower cholesterol levels.

The study evaluating the impact of the Mediterranean diet, revealed that people instructed to eat nuts lost an average of 5 cm in waist circumference.

Also, consuming a 30 g mixture of walnuts, peanuts, and pine nuts per day for six weeks significantly reduces the levels of all types of cholesterol.

Fish

The benefits of fish for the body are well known. Omega-3 fatty acids found in fish are crucial for optimal body and brain function.

In a study involving over 40,000 men in the United States who regularly ate one or more servings of fish per week, the risk of cardiovascular diseases was 15% lower.

Less sugary drinks

Regular consumption of sugary drinks is associated with weight gain, obesity, heart disease, and tooth decay. Therefore, it is advisable to avoid such drinks.

Red and processed meat

While such meat is a good source of protein, vitamins, and minerals, consuming large amounts of red and processed meat may increase the risk of health problems.

Legumes

Legumes such as beans, peas, and lentils are beneficial for health. They are an excellent source of plant-based protein and fiber.

Most of them are low in fat. Besides, legumes can be used to prepare many healthy and tasty dishes.

Whole grains

Adding more whole grains to the diet, such as buckwheat, oats, and brown rice, can help extend life. These products should be eaten instead of refined grains, such as white rice and white pasta.

This can help lower overall cholesterol levels and may help reduce the risk of developing type 2 diabetes.

Learn to manage stress

Stress is the second most important factor after improper nutrition that can shorten our lives. Chronic stress leads to an increase in the cortisol hormone, which affects insulin resistance and increases the risk of developing type 2 diabetes, as well as cardiovascular diseases.

Alcohol

As is known, there is no safe dose of alcohol. If it is challenging to give up alcohol, it is advisable to at least stay within minimal limits. However, the best choice is to abstain from it completely.