Did you know eating a healthy diet could add up to 10 years to your life? In fact, healthy eating has been highlighted in studies to improve your quality of life and add years to it. Both men and women who take better care of themselves nutritionally can live longer than their peers with similar lifestyles.
There’s no one particular food that will make you live to 100, but there are foods that we can eat that improve our chances of having a long, healthy life. The key is a good diet high in fibre, low in salt and sugar, with plenty of plant foods and fish. In addition, a good diet reduces chronic inflammation in the body. Inflammation is associated with many diseases such as cancer, heart disease, stroke and Type 2 diabetes. It also helps to improve the body’s antioxidant capacity, which means it can fight off those free radicals.
Eat more whole foods
Whole foods have had no parts removed during processing or have been subjected to minimal processing. They are the building blocks from which our bodies produce the energy we need to survive and thrive. As a result, they can be our greatest ally in the fight against disease and premature ageing. Eating more whole grains, legumes, fish, fruits, vegetables, and nuts has also been shown to reduce our risk of chronic diseases such as heart disease, type 2 diabetes, cancer and Alzheimer’s disease. A diet rich in whole foods provides a wide range of vitamins, minerals and other nutrients that work together to protect us from disease and keep our bodies functioning well.
Eat less processed foods
Many processed foods are loaded with sodium and fat — both of which can raise blood pressure. Processed foods also tend not to have much in the way of vitamins and minerals. Refined grains have been stripped of their bran and germ, which contain most of the grain’s fibre and vitamins.
Eat less sugar
Added sugar doesn’t just make your food taste better, it also makes it easier for your body to absorb the calories, so you eat more. This puts you at risk of weight gain, obesity and diabetes. Sugar also causes dental cavities. Diets that include lots of added sugar are associated with an increased risk of developing type 2 diabetes, heart disease and some cancers. Try to limit foods such as biscuits, ice cream, lollies and soft drinks.
Eat less salt
Eating too much salt is bad for your health. It adds extra sodium to your body, resulting in high blood pressure (hypertension), which increases your risk of heart disease and stroke. All processed foods have some salt added.
There’s a lot that goes into living a long and healthy life, but one of the most important things you can do to be healthier as you age is to eat a balanced diet.
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