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From spices to vegetables, making a shopping list of the following foods can help you reach a healthy old age.
Longevity may seem like a hard-won achievement, but living long and well is not something out of reach. A healthy lifestyle is one of the greatest tools you can add to your arsenal of protection against early death.
From regular exercise to quitting smoking, she explained that various lifestyle changes can increase your life expectancy.
However, in general, a healthy diet is the cornerstone of good health. Therefore, the doctor recommended adding these powerful products to the daily diet.
1. Fruits and vegetables
Loaded with vitamins, minerals, antioxidants and fiber, fruits and vegetables can help reduce the risk of a range of longevity-threatening diseases, from heart disease to cancer.
Berries, leafy greens and bright vegetables are "especially good."
"Try to eat at least five servings of fruits and vegetables a day — a serving size is usually one cup of raw leafy greens, 1/2 cup of other vegetables or fruits, or a small whole fruit such as an apple or banana," says the nutritionist.
2. Nuts and seeds
Nuts and seeds are rich in healthy fats, protein and fiber, making them a great way to reduce the risk of heart disease, aid in weight management and provide essential nutrients.
“Eat a small handful of nuts or seeds as a snack or add them to a meal. Remember the size of the portions, because they are high in calories."
3. Whole grain products
From whole wheat to quinoa, from brown rice to millet, whole grains are rich in fiber and complex carbohydrates that help regulate blood sugar and reduce the risk of diabetes and heart disease.
4. Olive oil
Extra virgin olive oil, a staple of the Mediterranean diet, reduces the risk of heart disease and increases life expectancy thanks to its heart-healthy monounsaturated fats and antioxidants.
The doctor recommended using olive oil in cooking and as a salad dressing.
"Be careful with portion sizes, as they are very high in calories," advises the doctor.
5. Legumes
Rich in fiber, vitamins and minerals, beans, lentils and chickpeas can help reduce the risk of heart disease and provide sustained energy.
"Include legumes in your diet two or three times a week. A typical serving is 1/2 to one cup of cooked beans."
6. Turmeric
The active compound hidden in turmeric, known as curcumin, has powerful anti-inflammatory and antioxidant properties that can help reduce the risk of chronic disease and support brain health.
The doctor recommended including turmeric in your cooking and combining it with black pepper to activate its properties.
7. Yogurt and fermented products
Packed with probiotics, these foods promote a healthy gut microbiome, which is linked to better digestion and immune function.
Therefore, the doctor advised to include a portion of yogurt or fermented milk products (for example, kefir, kimchi, sauerkraut) in the daily diet.
8. Garlic
"Having a wide range of health benefits, garlic has previously been linked to improved heart health and may even have potential cancer-fighting properties," says the doctor.
9. Red wine
The doctor shared that one glass of red wine can benefit heart health due to the presence of an antioxidant called resveratrol. However, he reminded that the drink should be consumed in moderation.
10. Dark chocolate
Like red wine, dark chocolate is rich in antioxidants that can benefit your heart.
