Sunday, 24 March 2024 04:27

4 simple ways to eat for longevity

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To increase your longevity, you can make some small changes to your eating patterns.

“Diet is one of the most important factors that can impact chronic disease risk, mortality and longevity,” says Frank B. Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health.

Here are four smart, simple ways you can change your diet with longevity in mind, according to Hu. 

1. Eat more whole foods.

“Focus on whole and minimally processed foods, especially plant foods,” Hu says. Aim to incorporate more whole foods, like fruits, vegetables, whole grains, nuts and legumes, into every meal.

2. Eat less processed food.

“In the U.S. diet, almost 60% of the calories come from ultra-processed foods,” including items like soft drinks, snacks and sweets, Hu notes. “That’s one of the reasons Americans consume too many unhealthy foods and too many calories.”

3. Eat for enjoyment, too.

Identify which of the whole foods you enjoy and make your own healthy diet, he says. You can mix and match the elements of a Mediterranean diet and an Okinawan diet, or create an entirely new way of eating that works for you.

“That’s how to actually improve their enjoyment and also long-term adherence to dietary patterns,” Hu says.

4. Eat with other people.

Social connection is a vital factor in longevity. By asking friends out to lunch or over for dinner, you can combine two behaviors – socializing and eating – that are linked to living a longer life.

“Eating healthy food together not only nourishes our bodies, but also nourishes our souls,” Hu says.



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