Eating a healthy diet won’t just help you stay SLIM and active — it can boost our life expectancy too. Even if you are already at a healthy weight and enjoy regular exercise, these top dieting tips can help you live longer.
Go Nuts For Nuts
A long term study of more than 100,000 health professionals in the United States, found that eating nuts more frequently reduced the risk of death, from ANY cause. The study, which took place over thirty years, concluded that those who ate 28 grams of nuts at least seven times per week, reduced their risk of death by 20 percent. Previous studies had already linked nut consumption with a REDUCED risk of chronic disease including colon cancer, diabetes mellitus, and hypertension.
Stock Up On Blueberries
Blueberries are lauded as a superfood THANKS to their health-promoting antioxidants. Various studies have linked blueberry consumption with improved memory and neurological function in older patients, reduced inflammation, improved mood, and lower risk of chronic conditions like diabetes. A study carried out at the University of Maine, found compounds in blueberries encourages arterial walls to relax and reduced the risk of cardiovascular disease. Be warned though that a handful of berries won’t be enough to trigger all these benefits. Studies were based on the consumption of two cups per day, or one drink of blueberry juice.
Drink Plenty Of Water
A study at the Loma Linda University found that men who drank more than two glasses of water per day were 54 percent less likely to die from a heart attack than those who drank less. Other studies have found that drinking plenty of water helps keep muscles active, and is essential in the maintenance of healthy kidney and bowel function. Being well hydrated also keeps joints lubricated, helping to reduce the affects of arthritis and delay the need for mobility aids such as a stairlift or walking frame.
A Chocolate Treat
Healthy living isn’t all about FRESH fruit and vegetables. According to a 15 year long study conducted in Holland, eating just 4 grams of cocoa every day can reduce the risk heart-disease related death. Men participating in the study, who ate a small portion of good quality chocolate each day had half the risk of dying from heart disease as those who ate less or none at all.
High Five Fruit And Veg
But of course, fruit and vegetables play a vital role in maintaining a healthy body and living longer. A recent UK study concluded that adults who ate at least six portions of fruits and vegetables every day lowered their RISK of a stroke by 28 percent, when compared with people who ate fewer than three portions each day.
A Red Grapefruit A Day
Just like blueberries, the red grapefruit is a superfood with POWERFUL health-giving properties. An Israeli study found that a daily portion of the fruit, packed with a powerful antioxidant called hesperidin, can LOWER LDL cholesterol by 20 percent, even in someone who has previously failed to respond to statin medication.
Swap A Cuppa For Mint Tea
Packed with the powerful antioxidant hesperidin, mint tea has been found to improve the health of patients with diabetes. The study carried out at the the University of Buffalo found that drinking the tea could reduce the oxidative stress and inflammation typically experience by patients with diabetes, by 52 percent. And although mint tea contains no caffeine, it makes a healthy alternative to coffee as mint encourages alertness.
Caffeinate Your Heart
Don’t eliminate coffee completely, though as a cup of Joe has health benefits of its own. A study by researchers at Brooklyn College found that by drinking four small cups of coffee each day, the risk of heart disease related death was reduced by 53 percent.
Combat Carb Overload
If you are a carbohydrate lover, take a teaspoon of vinegar before embarking on a carb blow-out. Studies have shown that the vinegar will help slow down the rate at which carbohydrates are absorbed into your bloodstream, preventing spikes in blood sugar. In turn this stops insulin, which tells your body to store the carbohydrates as fat, from flooding your bloodstream.
Spice Up Your Life
Researchers from Rutgers University found that a combination of turmeric with broccoli, Brussels sprouts or cauliflower, can help combat prostate cancer. The vegetables contain a compound called phenethyl isothiocyanate, whose protective properties are unleashed when combined with turmeric. A weekly dose of aloo gobi is enough to deliver the reported health benefits.
Swap Meat For Fish
Eating a portion of fish at least once or twice a week can have several long term health benefits. Fish consumption is associated with a one third reduction in the risk of dying from a heart attack, easing of rheumatoid arthritis symptoms, and a lower risk of developing several types of cancer.
Drink And Be Merry
And finally, wash down all that healthy food with a nice glass of wine, or even your favourite beer. A Dutch study published in 2009 found that in the long term, those who drank a light or moderate amount of any alcohol could increase their life expectancy by 2.5 years. If you enjoy red wine, the benefit doubles to 5 years.
So, say CHEERS and settle down to a hearty meal of healthful food and glass of your favourite wine.