Photo: Martin Hetto / Pixabay
The longest living people in the world and who get to live 100 years have connections in their lifestyle. What they eat is a common factor believed to contribute to promoting a long and healthy life.
Dan Buettner, working with National Geographic and the Institute National on Aging, identified 5 areas with the highest percentage of centenarians, called the Blue Zones: Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; Nicoya Peninsula, Costa Rica; and Loma Linda in California, United States.
The researchers found that the diet of long-lived people have things in common . “Centenarians just eat locally available, seasonal and readily available foods.”
Longevity diet
1. Beans every day
People in the Blue Zones eat beans every day; half to a cup. Beans and other legumes are a source of protein of plant origin and are of the foods higher in fiber. They also provide folate, iron and potassium. Its use has been linked to a lower risk of heart disease and are an ideal food for people with diabetes.
2. Includes cruciferous vegetables
Broccoli, cauliflower and cabbage are highly nutritious, provide antioxidants and fiber. They are rich in vitamin K and also a source of vitamin C. Vitamin K is important for blood clotting and bone health, while the vitamin contributes to the proper functioning of the immune system to protect the body against disease.
To vegetables cruciferous have been linked to the prevention of chronic diseases such as cancer due to its glusocosinate content.
3. Walnuts daily
Walnuts, almonds, and peanuts are rich in heart-healthy fats , provide protein, fiber, vitamins, minerals and antioxidants. Its use has been linked to better heart health, less inflammation and better brain health.
4. Berries
Berries such as strawberries and blackberries are rich in vitamin C and stand out for their high content of anthocyanins, polyphenols that have antioxidant and anti-inflammatory effects that have been linked with a lower risk of cognitive impairment and better heart health.
Eating three or more servings of blueberries and strawberries a week can help help women reduce the risk of a heart attack by up to a third, according to a study published in Circulation, Journal of the American Heart Association.
5. Little red meat
In the Zones Blue red meat is eaten in small amounts, 2 ounces or less and few times a month, on average only 5 times. Red meat is classified by the International Agency for Research on Cancer as probably carcinogenic to humans. Mainly associated with colorectal cancer. It has also been linked to a increased risk of heart disease.
6. Fish frequently
The most Long-lived people eat fish up to 3 times a week. Fatty fish is highly nutritious and rich in omega-3, fatty acids that help prevent heart disease and accidents cerebrovascular Salmon, sardines, mackerel and herring are among the highest sources of omega-3s.
7. Drink water
Consume enough water every day, about 7 glasses a day. Moderate consumption of tea and coffee is also included.
8. Limit added sugar
Long-lived people in the Blue Zones consume very little added sugar, tend to do so on special occasions. Sugary drinks are the main source of added sugars in the American diet. The American Heart Association suggests that women consume no more than 6 teaspoons or 24 grams of sugar and for men no more than 9 teaspoons or 36 grams of sugar.
9. Opt for whole grains
Older people eat whole grains daily. These foods are rich in fiber. Harvard Nutrition Source shares that several studies have linked the consumption of whole grains, such as oats, brown rice, whole wheat, barley, and rye, with lower levels of inflammation, blood cholesterol, blood pressure, and cardiovascular disease.
The 95 – 100% of the Blue Zones diet is plant-based . A single food does not determine that you will live longer. But a healthy diet as part of a lifestyle that is also healthy, can contribute to a longer life.
–
Can you interest: