Best Diet For Health and Longevity

People say, who knows the age. Humans do not have complete control over how long we live in the world - it's all arranged by God. But there are a number of ways you can do it to live a long life.

One of the easiest ways is to change the eating menu. More and more research shows that a healthy diet plays an important role in determining how long you live, and whether you live healthy or "accompanied" by a number of chronic diseases that shorten your life.

Want to eat well for long life and healthy life? Check out this article to find out what you should devour starting today if you want to have a long life.

Foods that must be consumed for long life

1. Nuts

Two studies from the Harvard School of Public Health found that the more often you eat beans, the lower your risk of dying young. Walnuts and pistachios, for example, help fight heart disease.

In a 2004 study conducted on elderly people in Australia, Japan, Sweden and Greece, researchers found that for every 20 grams of beans (red beans, soybeans, peas, lentils) consumed by elderly people every day, they experience a reduced risk of death by 7-8 percent. A diet rich in nuts increases the levels of butyric fatty acids in the body, which can protect against cancer growth, according to a study from Michigan State University.

But make sure not to overeat peanuts if you want long life. Quite a handful of nuts, whatever the type, every day.

2. Whole wheat

Some studies link the consumption of fiber from whole grain products such as pasta, bread, oatmeal, and other grill cakes with a greater chance of longevity. A diet high in fiber can reduce the risk of death from any cause, said researchers from the National Cancer Institute.

According to a study in JAMA Internal Medicine, each additional 1 ounce serving of whole grains you eat decreases the risk of death by 5 percent and a 9 percent lower chance of dying from a heart problem. So, look for bread-rotian products that contain 100% wheat seeds.

3. Fish

Research shows that compounds in fish called carotenoids can protect you from a number of neurological diseases. Be sure to eat fish two to three times a week. Try to mix one of them with fatty fish such as salmon, tuna, sardines, or mackerel, to get an intake of omega-3 fatty acids.

Omega-3 in fatty fish keeps you young, says a study from Ohio State University. Omega-3 supplements have been reported to dramatically reduce the inflammation causing the disease. Inflammation in the body is known to be the cause of a number of diseases, such as allergies, cancer, heart disease, to Alzheimer's.

4. Green vegetables

Eat more kale, mustard greens, rapini, bok choy, Swiss radish, kailan, and of course, broccoli and spinach. This is the most nutrient-dense and fiber-filled group of green leafy vegetables that can support your dream of having a long life.

The benefits of extending this life are even found in groups of people who are about to die. A study from Vanderbilt University found that breast cancer sufferers in Shanghai who ate more radish, cabbage, broccoli, and bok choy vegetables experienced a significantly reduced risk of death or cancer recurrence during the study period.

Not only mustard and broccoli families that have long life benefits. More than 1,000 studies have concluded that routine eating seaweed can suppress inflammation, enhance the immune system, and slow cancer growth. This might explain why Japan is one of the countries with the highest life expectancy in the world.

5. Berries

Nutritionists and international nutrition agree that if you want to live long, start by eating five fruits and vegetables every day - more, better - to cut the risk of heart disease, stroke and cancer. And if you are confused about what fruit to eat, berries are a good choice for your healthy snacks throughout the day. Strawberries, blueberries, raspberries, cranberries, black currants to grapes, tomatoes, cucumbers, eggplants, watermelons, kiwi, pumpkins, and bananas are some examples of berry family fruits.

Beri is enriched by high antioxidants which are known to be able to boost the immune system and prevent you from chronic life-threatening diseases. A 2012 study from Harvard University found that at least one serving of blueberries or two servings of strawberries per week can reduce the risk of decreased cognitive abilities in elderly people.

Lycopene is also an important nutrient in fighting cancer. You can find these beneficial substances in watermelons, tomatoes and guava.

6. Avocados

Avocados are also a member of the berry family. Avocados contain good fats that keep your heart healthy, increasing your chances of having a long life. Avocados reduce LDL, the "bad" cholesterol, but increase HDL "good" cholesterol levels in the body. This legit fruit also helps your body absorb vitamins that nourish the heart, such as beta-carotene and lycopene.

7. Olive oil

Even though it's called oil, olive oil is actually a good monounsaturated fat extract from olives which has many benefits for long life. Unlike other oils, olive oil does not crust on the walls of blood vessels and constrict them - the forerunner of many cardiovascular diseases. Olive oil contains polyphenols, antioxidants that help prevent cancer, such as colon cancer and breast cancer.

One study conducted in Greece showed that the risk of breast cancer decreased by as much as 12 percent in people who ate lots of vegetables and routinely consumed olive oil. A number of other studies also show that olive oil is associated with improved brain health. The key, just consume two tablespoons of olive oil every day.

8. White meat

People who eat red meat every day have an increased risk of dying young in the next 10 years than those who eat less, said a 2009 University of North Carolina study. Most of the deaths in this study came from heart disease and cancer. Burgers, steaks, and pigs have an important role in this case, but processed meats such as bacon, ham and hot dogs are equally responsible for shorter life spans.

That's why you need to exchange your red meat consumption for more white meat. The same study found that people who ate the most white meat - chicken, turkey, and fish - were reported to have a slightly lower risk of death during the study than those who ate only a little white meat.

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