Consuming certain foods and beverages in moderation or abundance can potentially extend your lifespan by over a decade.
In addition to exercising, not smoking, and reducing alcohol intake, healthcare experts suggest that a key way to enhance longevity is through a balanced diet.
Dr. Anthony Youn, a cosmetic surgeon in the U.S. with 5.01 million subscribers on YouTube, highlights six dietary adjustments that could help you live up to 13 years longer.
6. Eat More Fish for Healthy Omega-3 Fatty Acids
Omega-3 fatty acids are crucial for body function, optimal brain health, and are closely linked to a lower risk of various diseases.
For instance, a study involving over 40,000 men in the United States found that those who regularly consumed one or more servings of fish each week had a 15% lower risk of heart disease.
5. Reduce Sugar-Sweetened Beverage Intake
Regular consumption of sugary drinks is associated with weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic fatty liver disease, tooth decay, and gout, a type of arthritis.
4. Incorporate More Nuts as a Source of Healthy Fats and Protein
Nuts can aid in weight loss and lower cholesterol levels. A major study assessing the impact of a Mediterranean diet revealed that participants who were instructed to consume nuts experienced an average reduction of 2 inches in their waist circumference.
Another study involving women with metabolic syndrome showed that eating a mix of 30 grams of walnuts, peanuts, and pine nuts daily for six weeks significantly reduced all types of cholesterol.
3. Limit Red and Processed Meat Consumption
If you consume more than 90 grams of red or processed meat daily, the National Health Service (NHS) in the UK recommends reducing your intake to 70 grams or less per day.
While red meat is a good source of protein, vitamins, and minerals and can be part of a balanced diet, excessive consumption of red and processed meats may increase the risk of colorectal cancer.
2. Eat More Legumes like Peas and Lentils – Excellent Sources of Plant-Based Protein and Fiber
Legumes are excellent sources of plant-based protein and fiber.
According to two reviews published in 2015 and 2021, the health benefits of legumes include:
- Reduced risk of developing diabetes and improved blood glucose and lipid control in individuals with diabetes.
- Lower total cholesterol and low-density lipoprotein (LDL) levels.
- Weight management with a lower risk of obesity.
- Reduced blood pressure.
- Lower risk of cardiovascular diseases.
- Diversity of gut microbiota.
- Support for the immune system.
1. Increase Whole Grain Intake
Dr. Youn states that the top dietary change to help extend your lifespan is to consume more whole grains, such as buckwheat, oatmeal, and brown rice.
This is in contrast to refined grains like white rice and white pasta.
Eating whole grains instead of refined grains significantly lowers total cholesterol levels and may help reduce the risk of type 2 diabetes.
