Foods that could give you 15 more years

Though there are many underlying mechanisms that can potentially trigger disease, it’s surprising to learn that lifestyle diseases — with cardiovascular disease and cancer as the two front-runners — cause 70 percent of deaths.

What this means is that lifestyle changes, and in particular, dietary changes, may in fact reduce your risk of all-cause death by at least 22 percent.

Not only that, simple dietary changes could help prolong your life by up to 15 years!

While individual nutrients are important, it’s much easier to look at the food groups that either help or harm. And since up-to-date scientific summaries were lacking in this area, that’s exactly what a group of researchers set out to do — make known the food groups that help…

Foods to live longer by

Whole grains. These whole food sources still contain the bran, the outer layer of the grain that hosts fiber, antioxidants, B vitamins, phytochemicals, and 50-80 percent of the minerals in grains (iron, copper, zinc, magnesium).

Compared to consuming refined grains, which are stripped of the bran, each additional 30 grams of whole grains you add to your diet can help reduce your risk of disease and death. And if you include an average 100 grams a day, which is just half a cup of brown rice, your risk of death could decreas by 25 percent.

Vegetables. It’s no surprise that veggies are nutritional powerhouses that should make up a large proportion of your diet. Especially since consuming around 300 grams a day could decrease risk of death by at least 11 percent. To gain your 300 grams you need to aim for at least five serves of veg per day. One serve is equivalent to around half a cup, except for green leafy vegetables, which are generally equivalent to one cup per serve.

For instance:

1. Half a cup of broccoli -78 g
2. One carrot – 48 g
3. Half a cup of asparagus – 90 g
4. One small sweet red bell pepper – 74 g
5. One cup of spinach – 30 g

Total: 320 grams

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Fruit. Instead of satisfying your sweet tooth with sugar-ridden garbage, opt for the natural sweetness of fruit. If you do you may reduce your risk of death by 10 percent. Don’t overdo it though, just 2 serves a day to meet an average 250-300 grams, is all you need. For example, one medium apple (182 g) and half a cup of strawberries (72 g), equals 254 grams.

Nuts. These nutrient dense snack foods contain healthy fats, protein, vitamins, minerals, and natural compounds that support great health. All you need is a small handful per day of less than 28 grams — 23 almonds, 14 walnut halves, 6 Brazil nuts — to help reduce risk of death by 17 percent.

Legumes. Beans and lentils offer up an amazing amount of fiber (the #1 antiaging nutrient), particularly soluble fiber, which feeds gut bacteria and reduces cholesterol, among other things. Try adding a quarter of a cup of sprouted lentils or mung beans to your meals, along with including a range of different beans in your diet (in small portions of around half a cup), to help decrease risk of death by 16 percent.

Fish. Fish provides quality protein, minerals, and super healthy anti-inflammatory fats such as omega-3. By adding an average of one fish fillet per day, you could help reduce risk of death by 10 percent.

All of the above percentages add up to a whopping 89 percent potential reduction of disease and all-cause death — all from choosing healthier food groups!

And if you’re interested to learn the worst offender, the one that increases risk of death by 60 percent — it’s processed meat, which is therefore best avoided.

Source:
Schwingshackl L, et al. Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. — The American Journal of Clinical Nutrition. 2017 Apr 26. pii: ajcn153148.