The Longevity Diet! – Eat Smart, Live Right.

The Longevity Diet! – Eat Smart, Live Right.

Aging is an inevitable part of life.  What can we do fulfill a longer, healthier life?  Epidemiological studies suggest that exercise, caloric restriction, and eating nutrient-rich foods can delay the aging process and reduce the risk of many chronic illnesses4.  Incorporating healthful foods into your diet is an essential step.

Fruits and vegetables contain fiber, minerals, vitamins, disease-fighting chemicals called antioxidants1,2,4,7, and flavonoids, which are associated with a decreased risk of coronary heart disease5.  Vitamin C helps protects the immune system2 while magnesium and potassium help strengthen bones1!

Complex carbohydrates are a rich source of fiber, which can prevent heart disease and diabetes.  They help maintain steady blood glucose and insulin levels, and keep you feeling full, too!  Legumes are rich in antioxidants, vitamin E, fiber, and B vitamins1,2.


Low-fat dairy products provide calcium, vitamin D, and protein, which help strengthen bones and muscles.  Adequate vitamin D levels may reduce the risk of prostate, colon, and breast cancers1.


Consumption of nuts is associated with a decreased risk of having a stroke.  Almonds are rich in vitamin E, pecans contain antioxidants, and walnuts provide omega-3 fats1,2.


Fish contain omega-3 fats, which help lower blood pressure and triglyceride levels, and reduce the risk of plaque buildup in the arteries1.  Fish and lean meats also provide protein…a very important nutrient as we age.  Recommended fish include salmon, sardines, and canned tuna.1

Red wine reduces the risk of coronary heart disease4, dark chocolate helps lower blood pressure6, and antioxidant-rich garlic has anti-inflammatory effects7.

 

Consuming nutrient-dense foods and exercising while limiting high sugar, high fat, caloric-dense foods helps prevent an array of illnesses, including cardiovascular diseases and cancer4. Eat smart, live right, and promote longevity!

Guest Blogger:  Kristy Cho

 

References:

1.  Ward, Elizabeth, M.  “Aging Well: Eating Right for Longevity.”  WebMD (2010): n.pag.  Web.  <http://www.webmd.com/diet/guide/aging-well-eating-right-for-longevity>.

2.  Wong, Wei Yin.  “Eat Right to Live Longer.”  Suite 101 (2009): n.pag.  Web. <http://www.suite101.com/content/eat-right-to-live-longer-a109239>.

3.  Paturel, Amy.  “Eating Right to Extend Your Life.”  Everyday Health (2008).  n.pag.  Web.  <http://www.everydayhealth.com/longevity/extending-your-life.aspx>.

4.  Rockenfeller, P., Madeo, F.  “Ageing and eating.”  BBA – Molecular Research 1803.4 (2010): 499-506.

5.  Hertog, M. G., Feskens, E., et al.  “Dietary antioxidant flavonoids and risk of coronary heart disease: the Zurphen Elderly Study.”  The Lancet 342 (1993): 1007-1011.

6.  Djousse, L., Hopkins, P. N., et al.  “Chocolate consumption is inversely associated with prevalent coronary heart disease: The National Heart, Lung, and Blood Institute Family Heart Study.”  Clin Nutr (2010).

7.  Vazquez-Prieto, M.A., Miatello, R.M.  “Organosulfur Compounds and Cardiovascular Disease.”  Mol Aspects Med (2010).

Images:

http://www.coloncleansepage.com/uploads/editor/Fruits_and_Vegetables.jpg

http://www.healthydiningfinder.com/img/n101-grains.jpg

http://www.ecoliblog.com/uploads/image/7_5milk.jpg

http://www.driedfruitmall.com/images/mixed-nuts.jpg

http://www.momlogic.com/images/tuna_can_protein.jpg

 

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