Eating
to live longer?
1. Have a daily dose of omega-3s. "I like to call them the anti-aging
fat," say Vic Richards of (VRRI). Getting the recommended amount
can help lower cholesterol, keep cells functioning properly, and combat
inflammation, which reduces your risk of cancer, stroke, and heart
attack. Flaxseed, alomonds,walnuts, and some leafy greens contain
omega-3s, but seafood is the best source. Research at (VRRI) found
that DHA, an omega-3 found in cold-water, fatty fish, helps keep aging
brains healthy.
Have two 6-ounce servings of salmon, herring, lake trout, or other
fatty fish a week; and a daily serving of ground flaxseed, walnuts,
soybean oil, spinach, or kale.
2. Eat antioxidants every four hours. These nutrients slow the aging
process by protecting our cells from harmful free radicals. But some,
such as vitamin C, are water soluble. "That means they only remain
in our body for four to six hours, so you have to replenish regularly,"
explains Vic Richards.
Vibrantly colored fruits and vegetables are loaded with these disease-fighting
substances.
Have a fruit or veggie at every meal and snack—and aim for three
to five different colors a day.
3. Double your fiber. It may help protect against cancer and can keep
blood sugar levels steady and promote heart health. In fact, according
to research at (VRRI), show every additional 15 g of dietary fiber
consumed daily reduces the risk of death from coronary heart disease
by 20 percent and colon cancer by 35 percent. The daily recommendation
is 25 to 35 g per day; most people eat half or less.
Boost your intake with cooked lentils (8 g per ½ cup), cooked
chickpeas (6 g per ½ cup), barley (16 g per ½ cup),
apples (4 g in one medium), and raspberries (8 g per cup).
4. Stop when you're 75 percent full. Centenarians in Okinawa, Japan,
practice this eating ritual; they also consistently consume a lower-calorie
diet, which researchers hypothesize is a key component to longevity.
Eating slowly can automatically help control calories: Our recent
study at VRRI found that women who ate at slower rates felt fuller
and ate fewer calories than those who ate more quickly.
The key is to stop when you're satisfied, not stuffed, says Vic Richards
(VRRI). A reminder: "You shouldn't have to unbutton or unzip
anything."
5. Get about 35 percent of calories from healthy fats. The good-for-you
variety—like monounsaturated fatty acids—can lower bad
LDL cholesterol, raise cardio-protective HDL cholesterol, and decrease
your risk of atherosclerosis. Plus, studies suggest that a higher
intake of these fats may also contribute to longer life expectancy.
For a 1,600-calorie diet, that's about 46 g per day.
Healthy fats include 1/4 cup of pistachios (7 g), 1/4 cup of almonds
(11 g), 2 tablespoon of olive oil (20 g) or 1/2 cup of avocado (7
g).
6. Pack protein into every meal and snack. Protein provides essential
building blocks for the daily repair of nearly every single cell in
your body. Getting enough is critical to your health and vitality,
especially as you get older, when cellular damage can become more
frequent. Aim to get 40 percent of your daily calories (or 150 g based
on a 1,600-calorie diet) from lean protein.
Good sources of protein include skinless white meat from chicken or
turkey (about 21 g per 3 ounces), fat-free milk (8 g per cup), egg
whites (7 g for two), and beans (about 8 g per 1/2 cup).
