What we eat can determine our health and condition our life expectancy. That’s why we left Five keys for your diet to help you live longer and better.
Our diet can promote longevity by moving away from multiple diseases, especially if we accompany it with other healthy lifestyle habits.
So, according to science these are the five keys for your diet to help you live longer and better:
Consume the right calories, without excesses
Hypercaloric diets or what is the same, eating more calories than we need, can accelerate the aging process and worsen health; while it has been found that calorie restricted diets or, intermittent fasting; could optimize the functioning of the organism and reduce the rate of aging in our body.
That’s why, avoid excesses of calories and adopt a moderate attitude At the moment of feeding ourselves, it is essential to live longer and better.
Avoid free or added sugars
The excess of rapidly assimilated sugars can speed up the aging process in our body, by influencing insulin and blood glucose levels.
On the other hand, it is known that reduced fasting glucose and insulin levels are our allies to live longer and better, so choose quality carbohydrates or slow assimilation is essential.
For this, we advise avoid sugars free or added and on the contrary, go to sources of quality hydrates such as fruits and vegetables, whole grains, legumes and derivatives of these.
Prioritize plant-based proteins
The diet of the longest living populations in the world is characterized by a low meat consumption In general, and on the contrary, vegetable protein sources are prioritized.
For that, the legumes and derivatives of these are an excellent option, as well as the whole grains, nuts and seeds; which also provide quality fats with an antioxidant and anti-inflammatory effect on our body.
Choose extra virgin olive oil as the main fat
The Mediterranean diet is one of the most linked to a longer life expectancy and the extra virgin olive oil It is his fatty body that is the protagonist.
This oil, which we recommend using as a priority in cooking, can offer us monounsaturated fatty acids and also phenolic compounds with anti-inflammatory and antioxidant effect in the body thus helping to preserve health and extend life expectancy.
A study carried out by experts from Harvard even confirmed that the use of extra virgin olive oil as the main body of fat, can reduce the risk of death from different causes, especially if it is used as a substitute for margarine, butter or other fats.
Base diet on plants
Plant-based diets are most linked to lower risk of death and longer life expectancy in different studies, perhaps because they offer fiber, antioxidants, vitamins and minerals with a low caloric content.
In fact, the Japanese diet as well as the Mediterranean diet are based on vegetarian food and the intake of 10 daily servings of fruits and vegetables has confirmed reduce the risk of death from different causes.
For this reason, we advise that at each meal of the day, foods of plant origin be prioritized, especially fruits, vegetables and vegetables.
These are Five keys for your diet to help you live longer and betterpreserving health and adding years of life.
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Image | Cover Photo: Jez Timms, Photo 1: Jumpstory, Photo 2: Elena Leya, Photo 3: engin akyurt, Photo 4: , Photo 5: Jumpstory.