Eating Your Way to a Long Healthy Life
Headstrong - Tue, 17 Apr 2007
Eating foods with healthful properties can help reduce the risk of some diseases and slow the aging process.
Everyone ages. That is unavoidable, but it’s how we age that matters. Sure, genetics comes into it, but we can do a lot to help ourselves.Many older people suffer from chronic serious and degenerative illnesses including cancer, heart disease, stroke, diabetes and osteoporosis.
But we can do some things to reduce the risk of these illnesses. We can do some regular exercise, and we can eat well. Healthy foods include fresh vegetables, fruits and legumes, which are high in nutrients and lower in calories. Antioxidants found in legumes and whole grains can slow the aging process. They do this by grabbing highly reactive free radicals before they can damage cells and tissues. Some potent antioxidants include vitamins C and E, polyphenols and anthocyanins. Free radicals increase the risk of cancer, heart disease, and inflammatory conditions such as osteoarthritis. Free radicals also increase with age, so eating healthily is more crucial than ever.
Your diet should include plenty of protein, calcium and vitamin D, with a minimum of saturated fats and transfats. For cholesterol-free protein and vitamin E, choose nuts. A study published in the American Journal of Clinical Nutrition found that out of a group of almost 35,000 women, those that ate plenty of nuts had a lower risk of suffering a stroke. Almonds are high in vitamin E, pecans in antioxidants, and walnuts in omega-3 fatty acids. Around 24 almonds provide about half the recommended intake of vitamin E. Choose cereals high in nuts, and add them to salads and cooked vegetables.
| “Antioxidants found in legumes and whole grains can slow the aging process.” |
The American Heart Association says that omega-3 fats in fish reduce the accumulation of plaque on the insides of arteries and decrease the level of triglyceride in your blood, thus reducing your chance of debilitating and sometimes fatal cardiac arrest and stroke. The fish with the highest concentrations of omega-3s are salmon, sardines and canned tuna. It is recommended to have at least two fish meals per week, preferably more. Choose canned light tuna or salmon for salads rather than chicken or cheese.
Olive oil has long been associated with healthy hearts,which is attested by the lower rate of heart disease in some Mediterranean countries such as Italy and Greece, where there is high olive oil consumption.Olive oil is loaded with monounsaturated fats and beneficial plant compounds that keep your heart in good shape.
A study published in the Annals of Internal Medicine found extra-virgin olive oil the most beneficial oil, increasing high-density lipoproteins (HDL,) a type of cholesterol that promotes a healthy heart.
Remember that olive oil is high in calories, and you should consume no more than 7 teaspoonfuls per day on a 2000-calorie diet, 5 on a 1,600-calorie diet. To avoid over consumption, use one part olive oil and three parts balsamic vinegar to make a healthy salad dressing. Choose olive oil rather than butter or margarine.
| “Olive oil has long been associated with healthy hearts” |
Fruits and vegetables contain plenty of healthy vitamins and minerals, fiber, and many anti-aging plant nutrients. More than 10 serving of fruits or vegetables are recommended to produce a high concentration of antioxidants in your bloodstream. As well as slowing down aging, antioxidants increase bone density and strength, as does magnesium and potassium found in dark green leafy vegetables. These vegetables also contain vitamin K, which strengthens bones and assists in the clotting of wounds.
The most beneficial fruits include blueberries,strawberries, raspberries, blackberries, cherries and apples. The top vegetables include avocado, asparagus, broccoli, spinach, kale, cauliflower, sweet potato,carrots, pumpkin, and onions. You should have berries at least once per day on breakfast cereals, in salads or smoothies, or by themselves. It is also recommended to add dried cranberries to cooked whole grains.