Which diet will add more years to your life or what is the best diet for longevity? Well, the good news is that there is no dearth of well-balanced eating plans that are intended to maintain your youthful glow while keeping chronic diseases away.
One has to eat plant-based foods, whole grains, and good fats. A study conducted by American Heart Association in the year 2017 came to a similar conclusion since they find out that eating nuts, vegetables, and whole grains while limiting salt and trans fats lead to fewer deaths from heart and blood vessel diseases.
Are you aware of the fact that sticking to a diet enriched with fruits and vegetables, whole grain bread, nuts, olive oil and canola oil helps you to live longer? This is what a new study has found.
The findings that were published in the Journal of Internal Medicine, recommended that those who closely follow an anti-inflammatory diet have an 18 per cent lower risk of all-cause mortality.
The researchers also discovered the fact that those who adhere to the diet experience a 20 per cent lower risk of cardiovascular mortality. There is 13 per cent lower risk of cancer mortality, in comparison to those who followed the diet to a lesser degree.
Associate Professor at the Warsaw University of Life Sciences in Poland; Joanna Kaluza said that their dose-response analysis illustrates that even a fractional adherence to the anti-inflammatory diet may provide a health benefit. Joanna Kaluza is also a lead author.
The research found that smokers who followed the diet experienced even greater benefits when compared with smokers who did not follow the diet.
For the study, the research team included 68,273 Swedish men and women aged between 45 and 83 years. And the participants were followed for 16 years.
The anti-inflammatory food comprises of fruits and vegetables, tea, coffee, whole grain bread, breakfast cereal, low-fat cheese, olive oil and canola oil, nuts, chocolate, and also moderate amounts of red wine and beer. The anti-inflammatory prospective of the diet was estimated using the validated anti-inflammatory diet index (AIDI). The anti-inflammatory diet includes 11 potential anti-inflammatory and five potential pro-inflammatory foods.
The team further said that pro-inflammatory foods consist of unprocessed and processed red meat, organ meats, chips, and soft-drink beverages.
Whole-grain, fibre-rich barley, which is rich in phytochemicals(any of various biologically active compounds found in plants) and folate (a salt or ester of folic acid) has been shown to lower cholesterol levels and boost antioxidant levels, two health benefits that help combat obesity, diabetes, cardiovascular disease and cancer, according to a 2017 study published in the Journal of Food and Drug Analysis.
A heart-healthy diet comprises of :
- Fruits and vegetables
- Whole grains
- Low-fat dairy products like yoghurt and cheese
- Skinless poultry
- Lots of fish
- Nuts and beans
- Non-tropical vegetable oils (olive, corn, peanut, and safflower oils)
When it comes to anti-ageing eating, most nutrition research recommends that the best diet is a semi-vegetarian, Mediterranean-style way of eating. Preferably a diet that maximizes fruits, vegetables, and healthy fats and minimizes refined and processed sugars and carbohydrates, dairy, and unhealthy fats.
Eating the right foods can lead to a longer, healthier life. Choose wisely!