There are many factors that affect our long-term health and reduce the risk of premature death. Here too, life-prolonging foods play an important role.
So which foods can we prolong life? The risk of premature death is related to many factors, one of which is diet. "You are what you eat," reads a well-known saying that still holds true. Bad eating habits and unhealthy foods can have a negative effect on ours holistic health and they are one of the factors for the occurrence of some more serious medical conditions, on the other hand, a balanced diet can contribute to vitality even in old age.
When studying centenarians, many studies have found important dietary patterns, and the results have shown that it is the most beneficial for health and longevity Mediterranean diet with a small intake of meat, fish, vegetables, whole grains and even red wine. Anyway, we scoured the web and found four foods that indirectly help with longevity.
#1 Avocado
Often touted by Instagram influencers, this pear-shaped wonder is not only a wonderful addition to your culinary creations, it can also be incredibly beneficial to your health. A study published in the Journal of the American Heart Association found that including avocados in your diet can significantly improve cholesterol levels. The unsaturated fats found in avocados have been linked to lowering LDL (bad) cholesterol while raising HDL (good) cholesterol – a double win for your heart!
Photo: Unsplash/Ryan Quintal#2 Berries
In a world full of health fads and passing trends, there is a group of small, vibrant fruits that maintain their reputation for health. A study published in the American Journal of Clinical Nutrition found that antioxidants in berries can help lower blood pressure and improve blood vessel function. This means that a daily dose of strawberries could potentially reduce the risk of heart disease, a leading cause of early death.
Research published in the Journal of Agricultural and Food Chemistry, on the other hand, revealed that the rich array of antioxidants and phytochemicals found in berries can help protect brain cells from oxidative stress and reduce the risk of cognitive decline.
Photo: Unsplash/Zoe Schaeffer#3 Green leafy vegetables
Green leafy vegetables seem like the ticket to a longer, healthier life. A study published in the Journal of the American College of Cardiology found that regular consumption of leafy vegetables can reduce the risk of heart disease. The high levels of fiber, potassium and antioxidants found in vegetables contribute to healthier cholesterol levels and lower blood pressure. Especially in an age when cardiovascular diseases represent one of the biggest threats to premature death.
Leafy greens are also high in calcium, magnesium and vitamin K, which are essential components for maintaining strong bone health. A study in the Journal of Clinical Endocrinology and Metabolism found that higher intakes of vitamin K were associated with a reduced risk of fractures—proving the green's longevity-promoting potential.
Photo: Unsplash/Mor Shani#4 Nuts
These little, crunchy wonders are more than just a delightful treat; they are the key that unlocks the door to a longer life. A study in the New England Journal of Medicine found that people who regularly eat nuts have a lower risk of heart disease. The heart-healthy fats, fiber and antioxidants packed into nuts protect your heart and vascular system. And not only that.
Photo: Unsplash/Pratik BachhavBlood sugar regulation is a key factor in preventing early mortality, and nuts are here to help. Research published in the journal Diabetes Care found that eating nuts is associated with a reduced risk of developing type 2 diabetes, a condition that can significantly affect lifespan.
