To live longer, eat these disease-fighting foods
While environment, family history, & age can affect how long you live, research strongly links diet to longevity. Fruits & vegetables lessen the risk of heart disease, stroke,, chronic respiratory illnesses says Frances Largeman-Roth, RDN, author of Eating in Color.
Beans, peas, lentils, peanuts, and chickpeas contain fibre and plant-based protein to balance blood sugar and curb cravings. They aid in microbiota health.
A healthy gut microbiota helps reduce inflammation, lower blood lipids, & modulate immunological function, says Suzanne Dixon, RD, of Asbestos.com.
While eggs are high in cholesterol, they don't alter blood cholesterol like saturated fats do. One meta-analysis indicated that people with a high egg intake had a 13% lower risk of stroke than those with a low egg intake less than two a week.
Folate is essential for cell growth & red blood cell synthesis. Spinach, kale, &Swiss chard are rich in folate. Carotenes (antioxidant pigments) assist maintain healthy vision, bones, teeth, & skin.
Cruciferous veggies boost the body's natural detoxifying mechanisms. “We have 'detox' enzymes in our cells (especially in the liver), and cruciferous veggies boost their activity,” explains Dixon.
Extra virgin olive oil (EVOO) is more than just wonderful. Dixon believes it lowers inflammation, blood pressure, and insulin sensitivity. “Extra virgin olive oil has a great record of research indicating advantages to the cardiovascular system”.
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