WE all know that we should eat healthier.
Improving your diet reduces the risk of various diseases, strengthens the immune system and supports brain development.
And now, new research has found that including certain five foods in your meals could help you live longer — and they’re all plant-based.
US-based scientists have found that eating whole grains, fruits, non-starchy vegetables, nuts, and unsaturated oils can help lower your risk of some deadly diseases and keep you alive longer.
Study author Linh Bui of Harvard University said, “These healthy plant-based foods were associated with a low risk of chronic diseases such as heart disease, colon cancer, diabetes, stroke and all-cause mortality.”
Researchers analyzed the diet and health outcomes of over 100,000 participants over three decades.
They found that those who followed a vegan diet — by eating the above foods — were 15 percent less likely to die from cancer or heart disease.
The same group also had a 20 percent lower risk of dying from neurodegenerative diseases such as dementia and a significantly 50 percent lower risk of dying from respiratory diseases.
It found that those who ate less plant-based foods and more non-vegan foods like meat and eggs were more likely to develop chronic diseases.
The new nutritional results were presented in July NUTRITION 2023.
According to the NHS, fruits and vegetables are part of a healthy, balanced diet and can help you stay healthy.
Not only do they contain a good source of vitamins and minerals, including vitamin C and potassium, but they are also a great source of fiber, which keeps the bowels moving.
Likewise, whole grains — like brown rice, oatmeal, and whole wheat bread — provide plenty of fiber, vitamins, minerals, and other nutrients.
Studies have shown that grains can reduce the risk of diabetes, heart disease and high blood pressure.
Nuts are a good source of protein, according to the NHS.
And like unsaturated oils like olive oil, they contain good fats — and other nutrients that have protective effects against heart disease and diabetes.
Eggs are high in protein, healthy fats, vitamins, minerals, and unique antioxidants.
Some studies suggest that they increase bad cholesterol levels in the blood, which may increase the risk of heart attack or stroke.
The NHS recommends eating no more than three eggs a day.
Meat is a good source of protein, vitamins and minerals in your diet.
However, some meats — like bacon — are high in saturated fat, which can raise blood cholesterol levels if you eat too much.
The government recommends eating no more than 70g of meat per day.
The top 5 antiaging foods
New research suggests that a vegan diet may be the answer to living longer
These foods include:
- full grain
- non-starchy vegetables
- unsaturated oils