10 Eating Tips for a Longer Life

Sharon Moore May 25, 2015

Long life. It’s something we all dream about. And it’s no secret that when it comes to longevity, proper diet has a crucial role to play. But with all the diet tips here and there, it can be confusing which ones to follow, and which ones really promote longevity.

So we’ve come up with this list.

Make greens the centre of your diet.

A diet rich in fruits and vegetables is one that greatly promotes longevity. Eat more leafy greens, as they are packed with vitamins and minerals, and antioxidants that promote good health and strengthen your immunity. Studies have shown that people who eat at least a cup of vegetables everyday have a reduced risk of mortality.

Eat meat les often.

Meat is really good, whether sautéed, fried or grilled. But you should not eat meat more than two times per week. And favour chicken, lamb or pork sourced from the farm.

Get ‘fishy’.

Fish is a rich source of omega-3 fatty acids which are good for your heart and brain. Instead of going meat for the nth time, opt for sardines, anchovies, salmon and cod.

Switch to whole-wheat.

Instead of regular white bread, opt for whole-wheat bread. Unlike refined grains, whole produce is made from complex carbohydrates that are high in fibre. Not only does fibre help you lose weight, it also improves your heart health by lowering bad cholesterol in your body.

Don’t add too much sugar in your food.

Sugar is a major enemy of your health. Its fine to enjoy sugary treats like pastries and candies once in a while, but you shouldn’t make eating them a habit. Avoid processed foods as well because they tend to contain lots of sugar.

Enjoy a handful of nuts per day.

One study suggests that a handful of pistachios per a day can keep the cardiologist away. And it’s because of the omega-3 fatty acids plus the antioxidants, vitamins and minerals these delicious nuts contain. Aside from pistachios, you can also try almonds, walnuts and many others.

Drink tea.

Replace one of your coffee breaks with tea. Green tea, in particular, has been shown to promote heart health, fight obesity, and protect against cancer. Do try herbal tea as well. Herbs do have anti-inflammatory properties.

Up your protein intake.

Your body needs protein for many functions, including the build-up of lean muscles. There are nine essential amino acids that your body can’t make on its own, but you can get them from legumes, grains, nuts and veggies.

Cut back on dairy.

Dairy products like butter are relatively high in saturated fats. A diet that is high in saturated fat can raise the level of cholesterol in the blood, which raises your risk of developing heart disease and stroke.

Stay hydrated.

Your body needs water, plenty of it. Water fuels your body, and helps flush toxins from your body. Opt for at least eight glasses of water every day, more if you are into a strenuous physical activity.

Longevity can be a huge challenge nowadays, but by focusing on your diet and adopting a healthy lifestyle, you can add many more years to your life.