Current life expectancy in the United States is 77 years, according to the Centers for Disease Control and Prevention. Compared to other countries, specifically those living in the blue zonesAmericans don’t live that long. For example, life expectancy in Japan is 85 years, according to The World Bank. And one important factor that can lengthen your life is maintaining a healthy weight, which a 2017 study found could extend its life by 7 years. And that is directly affected by the diet you choose to eat.
“People may not realize how powerful food really is! Food contains nutrients that directly impact our overall health and impact every process and system in our body such as the immune system, brain , the muscles, the cardiovascular system and the internal organs,” says roxana ehsaniMS, RD, CSSD, LDNregistered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics.
It adds that eating well can help prevent and reduce the risk of developing chronic conditions or diseases such as diabetes, high blood pressure or high cholesterol levels, or even certain types of cancer. And of course, the foods you eat can also affect your body weight.
And one habit that keeps older people slimmer is eat a variety of plant-based foods.
“Specifically, try to eat more plant-based protein options like beans, lentils, nuts, and seeds,” says Ehsani. “These plant-based protein options are not only excellent vegetarian/vegan-friendly sources of protein, but they also contain dietary fiber, which promotes overall gut health and can promote healthy gut bacteria.”
she adds that the researchers found As we age, our gut diversity decreases, putting us at higher risk for chronic conditions like cardiovascular disease, diabetes, and irritable bowel disease.
But one way to keep your gut diverse and balanced is to strive to eat a variety of plant-based foods every day.
“You don’t need to avoid meat, but replacing one or two meals a week with a plant-based protein option can help you gain longevity points,” she says. “In addition, red meat and processed meats like hot dogs, bacon, and deli meats are high in saturated fat, which is pro-inflammatory and can cause plaque buildup, increasing the risk of heart and neurodegenerative disease.”
Try swapping red meat for lean cuts of protein and plant-based protein options, like beans, lentils, peas, nuts, and seeds.
She suggests that you start by focusing on one meal a week.
“For example, maybe you choose Mondays to have a meatless meal for meatless Mondays. You could serve baked falafel instead of chicken, or have black bean chili without ground beef/turkey, or lentil soup instead of chicken.” “, said. He says. “Or make your own bean or lentil burgers, instead of beef burgers.”
It also recommends incorporating plant-based protein sources at snack time.
“For example, make a bean-based dip like hummus using not just chickpeas, but navy beans, black beans, lima beans, or lentils (really any legume would work) and serve it with a variety of different vegetables,” she says. . “Or make a delicious plant-based grain bowl with bulgur, chickpeas, pistachios, Persian cucumbers, tomatoes, red onion, parsley, mint leaves, and olive oil.”
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