Daily Diet to help stay healthy and add up to 13 years to your life

Changing what you eat could add up to 13 years to your life

• Eating less red and processed meat such as bacon, sausage and preserved deli meats will make you live a longer life.
• If a woman began eating optimally at age 20, she could increase her lifespan by just over 10 years.

According to a recent study, changing your diet can add up to 13 years to your life, especially if you begin while you are young.

The study discovered that consuming more legumes, such as beans, peas, and lentils; whole grains, which are a plant's entire seed; and nuts, such as walnuts, almonds, pecans, and pistachios, resulted in the greatest increases in longevity and healthy life.

Adding more plants and grains to your diet may seem simple, but data reveal that most people struggle to do so. Few individuals meet their daily fruit and vegetable standards, according to a new research from the US Centers for Disease Control and Prevention.

Only 12% of adults consume 112 to 2 cups of fruit each day, as suggested by the federal Dietary Guidelines for Americans, according to the CDC report. Only 10% of Americans, including legumes, consume the recommended 2 to 3 cups of veggies per day.

According to the current Dietary Guidelines for Americans, about half of all grain consumption should be whole grains, but over 95 percent of Americans fail to meet this target, opting instead for processed grains, which have been milled to remove the grain, bran, and many minerals, including fiber. Check out this KETO DIET

According to the standards, more than half people do not consume the necessary 5 grams (approximately a teaspoon) of nuts and seeds each day.

Nuts, seeds, legumes and whole grains contain more than just protein. They include healthy fats, vitamins, minerals and antioxidant "phytochemicals" that have been associated with lower risk of chronic diseases.

Red and processed meats

Eating less red and processed meat such as bacon, sausage and preserved deli meats help you stay healthy and add up to 13 years to your life.

That makes good sense: Red and processed meats have been linked to significant health risks, including coronary heart disease and bowel cancer.

"There's substantial evidence that processed meat can cause bowel cancer -- so much so that the World Health Organization has classified it as carcinogenic since 2015," Oxford University epidemiologist Tim Key, a member of the UK Department of Health's Scientific Advisory Committee on Nutrition,

Experts advise that substituting lean poultry, fish, and plant proteins for red and processed meats is one method to improve one's diet quickly and stay healthy.

Soybeans (edamame), chickpeas, lentils, and other legumes, tofu, tempeh, nuts, seeds, and whole grains like quinoa are all good sources of plant protein which helps to keep our body system intact and makes us healthy. Broccoli, for example, has a higher protein content than other vegetables and thus can add up to 13 years to our life.

In order to improve your diet, cook one meal each week based on beans, whole grains and vegetables, using herbs and spices to add punch. When one night a week is a breeze, add two, and build from there.

If a woman began eating optimally at age 20, she could increase her lifespan by just over 10 years, according to the study published Tuesday in the journal PLOS Medicine. A man eating the healthier diet from age 20 could add 13 years to his life.

Focusing on a healthier diet could also lengthen the lives of older adults, the study said. By starting at age 60, a woman could still increase her lifespan by eight years. Men starting a healthier diet at age 60 might add nearly nine years to their lives.

A plant-based eating style could even benefit 80-year-olds, the study said: Men and women could gain about 3.5 years of extra life from dietary changes.

Dr. David Katz, a specialist in preventive and lifestyle medicine and nutrition who was not involved in the study, said, "The notion that improving diet quality would reduce the risk of chronic disease and premature death is long established, and it only stands to reason that less chronic disease and premature death means more life expectancy." 

You can check out our previous post on KETO DIET which is very effective for people of age 5o years and above.