A balanced diet and correct eating can increase our chances of being healthier as we age. A diet that focuses on anti-inflammatory foods is essential for a long life. Inflammation that is in an excessive form in various layers of the body can create many chronic diseases, including cardiac conditions and Alzheimer’s. Your diet should be rich in antioxidants to counteract the damage that is produced in the oxidation related to aging.
Here are some food tips to live a better and longer life:
Eat healthy oils.
An important step to help deter inflammation is eating Omega 3 fatty acids as they reduce the risk of heart attack and help to prevent Alzheimer’s and dementia. Omega 3 fatty acids can be found in salmon, cod, sardines, and flaxseed. It is also important to limit the amount of Omega 6 fatty acids because this type of fat causes inflammation. Try cooking with extra virgin olive oil because it eliminates other fats and hydrogenated oils.
Eat carbohydrates that digest slowly.
Eat grains, legumes, and root vegetables like potatoes, sweet potatoes and beets as they have a low glycemic percentage. The increase of sugar in the blood caused by carbohydrates and the rapid digestion increases the risk of insulin resistance and can accelerate the effects of aging. High levels of sugar in the blood can interact with proteins to produce toxic components that harm cellular structures.
Choosing a large variety of colored fruits and vegetables will help increase your intake of antioxidants.
Berries are a great source of antioxidants. Berries are loaded with polyphenols which can be found in gooseberries, blueberries, blackberries, and raspberries. Pomegranate juice has more antioxidants than any other berries. A study showed that people affected by coronary disease who drank a cup of pomegranate juice daily for three months had better blood flow in their heart.
Don’t forget green leaves.
Vegetables with green leaves should be added to your diet because they protect your eyes and bones. Cabbage, kale, and cardoon are high in lutein, and help protect against macular degeneration related to age. Vegetables with green leaves also contain calcium and vitamin K and these are important for the health of bones.
Drink your health.
Drink green tea, white tea, and oolong tea daily. They contain EGCG, a very powerful antioxidant. You should also drink fresh juices that are made from fruits and vegetables.
Choose dried fruits.
A handful of nuts can help you to live a longer life. Studies have shown that dried fruits give the sensation of fullness and give us nutrients without causing weight gain even though they have the reputation of being high in fat. Additionally, these fruits offer beneficial phytonutrients that can also be found in fruits and vegetables. Pistachios, for example, are high in lutein and the skin of nuts are high in antioxidants that can also be found in citrus foods. Dried fruits reduce bad cholesterol while nuts and pistachios protect the heart. Nuts also help reduce the absorption of sugar in the skin after eating food high in carbohydrates.