Dr. Anthony Youn, a doctor working in the US, has pointed out 6 dietary adjustments that can help you live up to 13 years longer.
Here are six scientifically proven tips from Dr. Youn.
Increasing or decreasing certain foods and drinks can help prolong life.
Eat more fish
Omega-3 fatty acids found in fatty fish such as salmon, sardines, herring... are very important for the body.
Research on more than 40,000 people showed that regularly eating fish at least once a week had a 15% lower risk of heart disease.
Cut down on sugary drinks
Regular consumption of sugary drinks leads to weight gain, obesity, diabetes, heart disease, kidney disease, liver disease, as well as gout.
Nuts
Nuts are a source of healthy fats and protein, which can aid in weight loss and lower cholesterol. One large study found that eating nuts reduced waist circumference by an average of 2 inches.
Another study found that women with metabolic syndrome who ate a mixture of 30 grams of walnuts, peanuts, and pine nuts every day for 6 weeks significantly reduced their cholesterol.
Eat less red meat and processed meat
The UK National Health Service (NHS) recommends reducing your intake of red or processed meat (such as bacon, sausages) to 70g or less a day.
Although red meat is a good source of protein, vitamins and minerals, eating a lot of red meat and processed meat can increase the risk of bowel cancer.
Eating more whole grains is good for your health.
Beans
Beans are great sources of plant-based protein and fiber.
According to two reviews published in 2015 and 2021, legumes provide many health benefits, including reducing the risk of developing diabetes, improving glycemic control in people with diabetes, weight control, lowering blood pressure, and reducing the risk of cardiovascular disease.
Whole grains
Dr Youn says the key change that could help you live longer is eating more whole grains, according to Express.
Replace refined grains like white rice, white bread and regular pasta with whole grains like rye bread, brown rice, whole grain pasta (rye noodles), oatmeal.
Eating whole grains instead of refined grains significantly reduces total cholesterol, which helps reduce the risk of diabetes.
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