In the United States, the average life expectancy is 78 years; life expectancy worldwide is slightly less than 67 years. However, in Okinawa, life expectancy is 81 years or more. Research indicates that the reason for this is quite simple: they eat a better diet. Elsewhere, this time the San Blas Islands, which lie off the coast of Panama, high blood pressure and heart disease are very rare (9 out of 100,000 compared to 83 out of 100,000 in the world). continental territory of Panama) (Source: Jaret).
The difference between the Okinawans and the residents of the San Blas Islands is not genetics or any special medical treatment, it is their diet that keeps them healthier and stronger for much longer than their peers. In the United States, that same benefit is seen in Seventh-day Adventists, who typically eat a vegetarian diet and live, on average, four to seven years longer than those in the same community.
The diets most often eaten by people with longer lives are low in saturated fat and high in fiber, vitamins, and minerals. Most of these diets are rich in fruits and vegetables, and get most of their protein from vegetarian sources rather than meats. While there are some healthy, low-fat animal proteins out there, the typical American diet places too much emphasis on red meat, which is loaded with saturated fat, cholesterol, and calories that can clog arteries, cause massive weight gain, and lead to a increased risk of obesity, high blood pressure, heart disease, stroke, and certain types of cancer.
Some of the foods suggested by these so-called “longevity diets” may be surprising, while others are pretty obvious. Of course, fruits and vegetables of all kinds should be eaten; however, there are also other suggestions. These include:
Whole grains, especially instead of simple processed and easily digestible carbohydrates. According to studies, you can cut your risk of heart disease in half by including plenty of whole grains in your diet. Whole foods also protect against type II diabetes, which also reduces the risk of heart disease. When choosing your whole foods, be sure to read the label carefully. The first ingredient listed must be the whole grain. If the first word is “enriched”, then it is nothing more than white flour with a little coloring or molasses for flavor and color. The fiber content of these foods should also be quite high. A word of warning about whole grains, especially bread: some of them can have a pretty high calorie count per serving, so again, the key is to read labels carefully and know what your personal dietary needs are.
Walnuts are a surprising thing to find on a list of foods to eat, but they are surprisingly beneficial for overall good health, especially your heart. However, they are high in calories, so the serving size you should be consuming is very small, but for every few nuts you eat, you are getting heart-healthy fats and extra fiber. They’re also surprisingly high in other nutrients, including Omega-3 fatty acids, vitamin E, magnesium, protein, fiber, potassium, plant sterols, vitamin B6, and arginine. There are several different types of nuts that have been shown to be very beneficial, including walnuts (the highest in antioxidants overall), almonds (the best source of vitamin E from nuts and contain more protein than a large egg, long considered the perfect protein source) and pistachios (highest in dietary fiber per serving and the most nuts per one-ounce serving) (Source: Pratt and Matthews, 2004).
If you think you can only have bland, blah foods when you’re eating healthy, without snacks and treats, you’re wrong. In fact, dark chocolate has polyphenols that are believed to lower blood pressure and improve the flexibility of blood vessels. A study using dark chocolate and subjects who already had high blood pressure showed an improvement in their blood pressure readings and their insulin sensitivity after just fifteen days of eating dark chocolate every day.
While these healthy diets suggest most fruits and vegetables, blueberries may be king, according to a number of studies. They are high in antioxidants and have been shown to protect against age-related changes in the brain that can lead to serious memory problems and dementia. Blueberries are considered one of the “superfoods” and have been included several times in books and diet plans as such. They’re so beneficial that in a book called Super Foods RX, the authors suggest trying to eat as much as a cup or two of these and other members of the family, including grapes, cherries, raspberries, strawberries, blackberries, currants, and other berries. We have daily basis. Blueberries and the others in this category can be fresh or frozen. Another benefit of cranberries: They relieve both diarrhea and constipation because they are high in pectin and are also good for urinary tract health (similar to cranberries) (Source: Pratt and Matthews, 2004).
Everyone knows that the Okinawan diet, like other heart-healthy diets like the Mediterranean diet, is high in fish, especially fish that is high in Omega-3 fatty acids. These healthy fats protect the heart, including from irregular heart rhythms that can cause heart failure. The fatty acids, including DHA and EPA, in fish oil may also protect against depression and age-related memory loss. ALA, another fatty acid, is found in flaxseed and may also have the same benefit. However, men should only get omega-3 fatty acids from marine sources, as other sources can lead to an increased risk of developing prostate cancer.
Some of the best fish sources for these fatty acids are salmon, canned albacore tuna, sardines, Alaskan halibut, herring, sea bass, trout, oysters, and clams. The recommendation is to eat fish two to four times a week, however, there are certain groups that may be restricted in the amount of fish they eat, especially particular varieties. The concern with some types of fish is the increased level of mercury, which can lead to mercury poisoning.
The coffee debate has gone back and forth a million times. This is bad for you; makes you nervous, nervous or nervous. It’s good for you, especially before a workout. The latest information suggests that coffee may protect against both type 2 diabetes and age-associated mental decline.
Protein is also important in the diet, especially plant-based protein such as soy and soy products. However, Americans are busy people and protein supplements are often the way they get most of their protein intake.
References
Peter Jarrett. Eating for Longevity: Foods to Keep Your Heart, Brain, and Bones Healthy WebMD
Steven Pratt, MD and Kathy Matthews Super Foods RX: Fourteen Foods That Will Change Your Life. HarperCollins Publishing, New York, New York 2004