How to become a long-liver: useful tips
Last reviewed: 23.04.2024
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We eat to live, but we can eat so that we live longer and better. Ilive presents 10 useful tips that will help extend your life.
A little wine does not hurt
Scientists have proved that a moderate intake of red wine helps slow the decline in the efficiency of the cardiovascular system, which is associated with age-related changes. Dry red wine contains antioxidants and a useful coloring pigment, which help to reduce the level of bad cholesterol and break down fats.
Lenten menu
A study conducted by specialists from the Loma Linda University Medical Center in California showed that people who eat little meat live longer. This is due to the fact that their menu is not only less saturated with fats, but also includes more fruits, vegetables and whole grains, in which there are many vitamins, antioxidants and minerals.
Eat as residents of Okinawa
Residents of Okinawa, the southernmost prefecture of Japan, are known for their life expectancy and low risk of age-related diseases. According to research, this is because their diet consists of healthy food. Okinawans eat fewer calories, but their diet is rich and nutritious. In particular, they eat a lot of tofu, which is rich in protein, beta-carotene and vitamin C, the source of which is sweet potatoes.
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Why is watermelon useful?
Watermelon is a source of lycopene - an antioxidant, which is famous for its ability to reduce the risk of cancer and cardiovascular diseases. Scientists say that if you do not cool watermelons, and store them at room temperature, then the production of lycopene increases.
There are more fats
It does not sound like good advice, but the whole secret is to supply the body with useful fats, namely monounsaturated. This will help reduce the level of bad cholesterol, improve the level of good and reduce the risk of developing atherosclerosis. Products with a high content of monounsaturated fats include nuts, butter, avocado and olives.
Do not rush while eating
A person who is not in a hurry during a meal, it is easier to feel satiation and stop, so as not to eat too much. You need to get rid of the habit of swallowing the contents of the plate in a hurry, so you can control the amount eaten and eat less calories.
Cranberry is a berry of longevity
According to doctors, regular consumption of northern berries prolongs life and strengthens health. In particular, we are talking about a cranberry, which is rich in proteins, fiber, mono- and polysaccharides, as well as organic acids. Cranberry berries activate physical and mental activity, refresh, tone and encourage, and also protect against strokes and heart attacks.
Tasty and healthy fish
Contained in fish omega-3 fatty acids lower the level of harmful cholesterol, have an anti-inflammatory effect on the body and reduce the risk of cancer and heart attack. The best sources of omega-3 fatty acids are salmon, trout and herring. If the fish you do not like, then enter into the diet flax seeds, spinach and walnuts.
More fruits and vegetables
Vitamin C, which is rich in most vegetables and fruits, protects the body from harmful free radicals. Unfortunately, vitamin C is water-soluble and can not be stored in the body. In order to conserve enough vitamin C, eat fruits and vegetables several times a day.
Increase fiber intake
Studies conducted in the American Journal of Clinical Nutrition suggest that the more fiber a person receives, the less is the risk of coronary heart disease. The daily recommended dose is from 25 to 35 grams of fiber.