"What to eat to live longer" is a topic that many people are concerned about. Some people like to use health supplements to nourish their bodies, but ignore the value of common foods around them. Indeed, eating habits are also one of the important factors that affect longevity. Many people go to explore the dietary secrets of centenarians, each with its own characteristics. But how can you eat it everywhere?
A study has drawn a survey of more than 240,000 people in 80 countries and regions to give dietary principles that can not only prolong life, but also benefit cardiovascular health. The key is to eat enough of 6 kinds of food, and if you can account for one, you will have more benefits!
6 Principles of Longevity Diet,
It's not bad to be able to occupy one!
A study published in the European Heart Journal in 2023 found that insufficient intake of 6 main foods was associated with an increased risk of cardiovascular disease and an increased risk of death in adults, namely fruits, vegetables, nuts, legumes, fish and dairy products (mainly full-fat). ①②
The study, which surveyed more than 240,000 participants in 80 countries, rated their diets on a scale of 0-6 (6 represents the healthiest diet) based on these six food groups, and scored 1 point when each food intake was above the median, and found that:
Compared to the unhealthiest diet (score ≤ 1), those who ate the healthiest diet (score ≥5) had a 30% lower overall risk of death, an 18% lower risk of cardiovascular disease, a 14% lower risk of myocardial infarction, and a 19% lower risk of stroke. It can be said that eating enough of these 6 types of food will not only prolong life, but also have a healthier cardiovascular system.
Depending on food intake, the healthiest diet (score ≥5) includes:
Fruits and vegetables: 563 g/day
Legumes: 48 g/day
Nuts: 28 g/day
Fish: 26 g/day
Dairy products: 185 g/day
Many people don't eat these 6 types of food right
1. Fruits: Eat between meals
Liu Bo, deputy chief physician of the Institute of Nutrition and Food Hygiene of the Shenyang Center for Disease Control and Prevention in Liaoning Province, said in a 2023 article that eating fruit between meals, using fruit as a snack or afternoon tea is a very good choice. Helps control hunger and replenishes water and vitamins.
However, it should be noted that some fruits should not be eaten in large quantities, such as lychees, watermelons, persimmons, hawthorns, bananas, and apples. ③
Health Times Chart
2. Vegetables: The best meal has
The Dietary Guidelines for Chinese Residents (2022) recommends that if there are vegetables in the meal, ensure that the daily intake of no less than 300 grams of fresh vegetables is ensured, and dark vegetables should account for 1/2.
Dark vegetables refer to dark green, red, orange and purple vegetables, which have nutritional advantages, especially rich in β-carotene, which is the main source of dietary vitamin A.
In addition, when selecting and buying vegetables, it is necessary to change them a lot, reaching at least 3~5 kinds a day. ④
3. Nuts: It is best to choose plain flavors
Xue Qingxin, a registered dietitian, will publish an article in Popular Science China in 2024 that it is best to choose nuts with original flavors, eat less salt-baked, charcoal-grilled, milky and other unique flavors, and avoid additional intake of salt, sugar, and oil
Most nuts are rich in protein, dietary fiber, potassium, magnesium, zinc, selenium, B vitamins, vitamin E, unsaturated fatty acids, and other nutrients. Eating nuts can help us fight oxidation and inflammation, help control blood pressure, maintain blood sugar stability, and prevent cardiovascular diseases.
The "Dietary Guidelines for Chinese Residents" recommends eating 50~70 grams of nuts per week, with an average of about 10 grams per day, which is equivalent to:
About 12 hazelnuts
7-8 cashews/almonds/pistachios/plain almonds
2~3 pecans
2 Brazil/pecans
2 mineral water bottle caps with black sesame seeds/chia seeds/flax seeds
1 small handful of shelled pine nuts
1 small bunch of sunflower kernels (5)
【Best Ranking of Individual Nutrition for Each Nut】
4. Beans: Eat a variety of variety
A February 2022 study published in PLoS Medicine found that simply changing your diet has the potential to prolong life. Most people surveyed had a lack or absence of legumes in their diets, so increasing the number of legumes in their diets had the most significant effect on longer life. ⑥
The Chinese Nutrition Society recommends eating soybeans with a raw weight of 25 grams or more every day, and 25 grams of soybeans is equivalent to 72 grams of northern tofu, 140 grams of southern tofu, 365 ml of soy milk, 175 grams of lactone tofu, 55 grams of dried tofu, and 40 grams of shredded tofu. ⑦
5. Fish: Choose steamed
The best cooking method for eating fish is steaming, and the "Dietary Guidelines for Chinese Residents (2022)" recommends that it is best to eat fish 2 times a week or 300~500 grams (raw weight, net weight). Some people don't eat marine fish, which can also be replaced by river fish. Registered dietitian Xue Qingxin published an article in Popular Science China in 2023 that adequate DHA intake is very important for our brain health, eye health, and cardiovascular health. ⑧
However, there are 8 species of freshwater fish that also have good DHA content and can be arranged.
【8 kinds of freshwater fish with good DHA content】
6. Dairy products: choose according to your own situation
1 cup of milk per day is recommended, which is equivalent to 300 grams of liquid milk or equivalent dairy products. Raw milk can be processed into a variety of dairy products, such as liquid milk, milk powder, yogurt, cheese, condensed milk, etc. Different products, different flavors, different protein concentrations, you can taste more, enrich the diversity of the diet.
People who are overweight or obese should choose to drink skim milk or low-fat milk, lactose intolerant people can choose yogurt or low-lactose milk products, can also take a small amount of milk and drink it with other cereals, do not drink milk on an empty stomach, people with milk protein allergy can use goat's milk instead of cow's milk. ⑨
Source: Health Times