Scientists Reveal 13 Foods To Eat And Limit To Lead A Healthier Life
A healthy diet is important for overall well-being.Photo Credit: iStock
A recent study published in the journal Nature Food suggests that making healthier food choices could add up to 10 years to your life. The study, based on data from the UK Biobank, a massive biomedical database with information from over 467,000 people in the UK, used a model to predict the potential impact of lifestyle changes on lifespan. The key finding? Individuals in their forties who switched from an unhealthy diet to one linked with a longer life could potentially gain around 10 years. Women seemed to benefit slightly more, with an additional 10.8 years, compared to men who saw an increase of 10.4 years.
The study emphasises that the sooner you start making dietary improvements, the greater the impact on life expectancy. While adults in their 40s achieved the most significant gains, even those starting at 70 could see an increase, though about half of what the younger age group experiences.
Also Read: 2 Fruits And 3 Vegetables A Day Might Be The Secret To Longer Life: Study
Expert Diet Tips For A Healthier Life:
Researchers from the University of Bergen in Norway and the University of Glasgow in Scotland found that adopting a healthy diet correlates directly with life expectancy. Incorporating whole grains, nuts, and fruits into your diet was found to have the most substantial impact on increasing lifespan while cutting back on sugar-sweetened beverages and processed meat was closely linked to lower mortality rates.
The study outlined a longevity-associated dietary pattern that includes moderate intakes of whole grains, fruit, fish, and white meat, along with high intakes of milk and dairy, vegetables, nuts, and legumes. On the flip side, a low intake of eggs, red meat, sugar-sweetened beverages, refined grains, and processed meat was associated with increased life expectancy.
Reducing the consumption of sugar-sweetened beverages and processed meats while increasing whole grains and nuts in your diet were highlighted as the most effective strategies for improving life expectancy. The study also suggested that factors like body mass index and energy consumption could play a role in mediating or confounding the relationship between diet and life expectancy.
Foods to Eat For A Healthy Lifestyle:
1. Whole Grains: Incorporating whole grains into your diet, such as brown rice and quinoa, provides essential nutrients and fibre, contributing to improved heart health and longevity.
2. Nuts: Packed with healthy fats and antioxidants, nuts like almonds and walnuts have been linked to lower mortality rates and are a tasty way to boost your well-being.
3. Fruits: Colorful and nutrient-rich fruits like berries and citrus fruits not only satisfy your sweet tooth but also offer a range of vitamins and antioxidants that support overall health.
4. Fish and White Meat: Opt for lean protein sources like fish and white meat, such as chicken, to support muscle health and reduce the risk of chronic diseases.
5. Milk and Dairy: High in calcium and essential nutrients, milk and dairy products contribute to bone health and are part of a balanced diet associated with a longer life.
6. Vegetables: A diverse range of vegetables, from leafy greens to colourful peppers, provides a plethora of vitamins, minerals, and antioxidants that promote overall well-being.
7. Nuts and Legumes: Including legumes like lentils and beans in your diet provides a plant-based protein source along with fibre, contributing to heart health and longevity.
Also Read:Healthy Eating At Night: 5 Tips For The Right Dinner Routine
Foods To Limit For A Healthier Lifestyle:
1. Sugar-Sweetened Beverages: Cut back on drinks high in added sugars, as they are linked to higher mortality rates and can contribute to various health issues, including obesity and heart disease.
2. Processed Meat: Minimise the consumption of processed meats like sausages and bacon, as they are associated with a higher risk of mortality and may contribute to chronic diseases.
3. Eggs: While eggs offer valuable nutrients, moderation is key. Limiting egg intake can contribute to a balanced diet, reducing potential risks associated with excessive consumption.
4. Red Meat: Decrease the consumption of red meat, opting for leaner alternatives. High red meat intake has been linked to increased mortality and certain health concerns.
5. Refined Grains: Choose whole grains over refined options like white bread and pasta to maximize nutritional benefits and reduce the risk of chronic diseases.
6. Processed Meat: Minimize intake of processed meats, such as hot dogs and deli meats, as they contain additives and preservatives that may have negative health effects over time.
Remember, moderation is key, and making informed food choices plays a crucial role in enhancing your overall well-being. So, why not start making those positive changes today for a brighter, longer future?
About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.
