How to live longer: 5 healthiest eating habits found

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As we age, we do our best to stay in good physical shape for as long as possible. Although it is not always possible to keep everything under control, one simple thing to do for longevity is to adjust the diet. According to a recent scientific review published in the journal Cell, nutrition plays a key role in longevity.

Scientists have found that the diet of long-lived people differs from the daily diet of most people, helping to avoid chronic diseases and maintain health in old age. of age Researchers identified five main eating habits.

Eat more unrefined carbohydrates

A multi-cohort meta-analysis of health data involving 432,179 participants found that the risk of mortality increased significantly with both low (less than 40% of energy) and high (greater than 70% of energy) carbohydrate intake. At the same time, a balanced diet with moderate to high consumption of unrefined carbohydrates has been shown to be associated with maintaining a healthy weight and increased life expectancy.

Unrefined carbohydrates are contained in foods that have undergone minimal processing during production, due to which they retain most of the fiber, vitamins and minerals. Good sources of unrefined carbohydrates are whole grains.

Eat more plant-based protein

The review found that the risk of death was about 18% higher when the body received proteins or fats mainly from animal products. However, scientists say that a longevity diet includes consuming enough protein. At the same time, consumption of protein from seafood also showed a positive relationship with life expectancy.

Consume vegetable fats

Good sources of energy are beans, nuts, chia and flax seeds. A recent study found that switching from a typical Western diet, which is high in processed foods, red meat and sugar, to a diet rich in legumes, whole grains and nuts leads to increased life expectancy, according to a Cell review. Specifically, participants in the experiment lived about 10 to 13 years longer if the diet was followed from age 20, and eight years longer when it began at age 60 and older.

Eat within 11-12 hours

Studies involving volunteers with obesity, metabolic syndrome or type 2 diabetes have shown the benefit of a diet in which food is consumed within 8-10 hours. during the day. Longer daily fasting periods that include skipping breakfast are associated with increased mortality, particularly from cardiovascular disease. Experts recommend eating within an 11- to 12-hour window to avoid additional health problems.

Benefits of fasting

According to researchers, the diet of longevity includes smart fasting, which is especially useful for people over 65. Ideally, this diet involves a 12- to 13-hour daily break from eating, which has been shown in many studies to be safe, feasible, and effective. In other words, if a person eats breakfast at 8:00 a.m., the optimal eating window would be 8:00 a.m. to 8:00 p.m. After 20:00, it is recommended to refrain from eating until the next morning.