We may one day be able to live to 150 years thanks to some new drugs or biotechnological improvements, but until then, we'll have to keep our lives the old-fashioned way: staying healthy and eating well, according to a report on the site. The Daily Beast, by Neil V. Patel.
The author said that a new study published in the journal "PLOS Medicine" found that a young man living in the United States could add more than 10 years to his life expectancy simply by moving away from the usual Western diet, and eating a diet closer to a diet traditional mediterranean (i.e. mediterranean diet).
This means eating much less red and processed meat, and eating more legumes such as lentils, beans, beans, whole grains and nuts.
"Food is essential to health, and it is estimated that global nutritional risk factors are responsible for 11 million deaths," Norwegian nutrition researcher and study lead author Lars Thor Vadens told The Daily Beast.
Food groups affect health
"Understanding the health potential of different food groups may enable people to achieve meaningful and significant health gains, and although previous studies have sought to characterize how diet relates to age, none have done so in the same detail as this new study," Fadnes added.
For the new study, Vadnes and colleagues conducted an extensive analysis of data from the Global Burden of Disease Study — a comprehensive investigation that in 2019 measured trends and links related to hundreds of causes of death, disease and risk factors worldwide — and used that data to build a model that identifies key associations between diet. and age.
Using this model, the team found that a 20-year-old American woman who switched to a better diet was likely to increase her life expectancy by 10.7 years, on average, and for American men, the average was 13 years.
Even older people would gain an increase in life expectancy by following the same dietary changes, although these changes would be more modest (about 8 years for 60-year-old women, and 8.8 years for 60-year-old men).
High in fiber, protein and carbohydrates
According to the researchers, these gains were achieved by focusing on legumes, which are characterized by their high content of fiber, proteins, carbohydrates, and many vitamins and minerals.
According to Fadence, "legumes are virtually free of saturated fat and cholesterol."
Also, whole grains share many of these characteristics.
Nuts are also useful and rich in antioxidants.
According to Fadence, these three foods are staples in diets in so-called "blue zones" around the world with unusually high rates of longevity, such as Okinawa in Japan and Sardinia in Italy.
In contrast, Western diets are energy-dense, contain more saturated fats, and can produce many unhealthy compounds during their preparation such as frying and grilling, none of which are conducive to a long life.
sugary drinks
The Western diet is known to be one that emphasizes red and processed meat, places a heavy emphasis on sugary drinks, and contains little fruits, vegetables, whole grains, and fish.
The author pointed out the importance of a diet that focuses on legumes, whole grains and nuts, because of their health benefits.
mediterranean diet
The Mediterranean diet is a common diet in countries located on the Mediterranean basin, such as Italy, Spain and Greece, and is based on healthy foods, such as pulses and olive oil, and has benefits for the body.
The foundations of the Mediterranean diet are:
Eat mainly plant foods, such as vegetables, fruits, whole grains, legumes and nuts.
Eat at least 5 servings per day of vegetables and fruits.
A serving equals a medium fruit, or half a cup of vegetables or fruits, or a cup of chopped green leafy vegetables.
Eat rice and whole pasta.
Eat potatoes with their skin to increase the intake of dietary fiber.
Eat an amount of nuts that does not exceed the full amount of your hand per day, because they are rich in calories, although the majority of their fats are unsaturated (healthy).
And avoid nuts with sweets, such as chocolate, roasted with honey, or with a lot of salt.
Pulses are a source of vegetable protein, including chickpeas, broad beans, beans and lentils.
The use of herbs and spices, instead of salt in cooking and food.
Use a healthy oil, such as olive oil and canola oil, in place of butter, margarine, and animal fats.
Reducing the intake of red meat to only a few times per month.
Eat fish and poultry at least twice a week.
Eat food with family and friends, rather than eating it alone, while watching TV, mobile, or at work.
Exercise and enjoy physical activity.