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12 the best foods that help you to live longer

  Foods that help you live longer As we know none of us will live forever however, we can add some additional years to our life by paying at...

 Foods that help you live longer

As we know none of us will live forever however, we can add some additional years to our life by paying attention to what we eat. If you want to live longer and be healthier then you should eat the most nutrient-dense foods. Consumption of natural plant foods as a part of your diet keeps you energized, reduce risks of diseases, and also help to maintain a healthy life.Here are 12 the best foods that help you to live longer.

1 Green leafy vegetables

Green leafy vegetables provide less than 100 calories per pound and considered ideal foods  for weight control. Higher intake of green leafy vegetables is linked with reduced risks of cancer, heart attacks, stroke, and diabetes. These vegetables are also rich in a great source of essential B-vitamin folate, lutein, zeaxanthin, and carotenoid that help to protect the eyes from light damages. Green leafy vegetables include kale, collard greens, mustard greens, and spinach or lettuce. The carotenoid found in green leafy vegetables shows anti-inflammatory and anti-oxidant  effects in the body.  

2 Berries

 Berries are a good source of antioxidants and are good for heart health. Studies indicate that people who eat blueberries or strawberries daily for several weeks show improvements in blood pressure, signs of oxidative stress, and LDL cholesterol as compared to those who don’t eat. Berries also have anti-cancer properties and prevent you from cognitive decline with aging. 

3 Olive oil

Most people stay away from fats and oils in a bid to stay trim and healthy. However, good monosaturated fats, which are found in olive oil, are actually essential for good health. Studies have found that regularly utilizing olive oil can aid cut our risk of stroke and cardiovascular diseases, due to its high content of micronutrients called phenols which have anti-inflammatory and antioxidant properties.Studies suggested that those who follow this diet plan have a 20% greater chance of living longer, gaining an estimated average of two to three years.

4 Nuts

Nuts are an excellent source of healthful fats, plant protein, fiber, antioxidants, phytosterols, and minerals. Nuts are low glycemic foods and help to decrease the glycemic load from the whole meal and make it a vital component for an anti-diabetes diet.Consumption of nuts is also linked with lower body weight by suppressing your appetite.Daily intake of nuts helps to reduce cholesterol and also decreases the risks of heart diseases. 

5 Garlic

It is impossible to prove the potential health benefits of garlic on longevity in humans. It has beneficial effects on important risk factors such as blood pressure, diabetes, heart  diseases, and cancer that can help you to live longer.Garlic also consists of immune-boosting compounds that aid in breakdown the substances that cause cancer. For example,diallyl sulfide, a constituent of garlic is known for its capability to breakdown cancer-causing agents in the body, which may have led to cancer if they were not damaged. According to a recent study, people who utilize garlic regularly have lower risks of cancer.

6 Avocados

 Avocados are incredibly nutritious fruits that are high in potassium, fiber, and heart-healthy monounsaturated fatty acids. Avocados provides higher amount of potassium than bananas. Researches show that eating avocado in a day help to lower LDL “bad” cholesterol levels in obese adults. Regular consumption of avocados also helps to prevent metabolic syndrome. Avocados also help to make your skin soft and give it a healthy glow. You can eat avocados as it is and can also add them to sandwiches or salads.

7 Soy products

People who eat soy products such as miso, soy sauce, tempeh, natto, and tofu have greater chances to live longer. Soy products help to reduce the risks of high blood pressure and also protect you from cardiovascular diseases. The best way to eat soy products is as tofu, you can also add soybeans to your favorite meals. Soy drinks are also available to give you an extra boost.

8 Apples

Apples are incredibly nutritious fruits. Apples contain high amounts of fiber, vitamin c, and other beneficial nutrients that are linked with the lower risks of many major diseases including diabetes and cancer.The soluble content of fiber also helps to reduce weight and promote gut health.  Apples also help to lower blood cholesterol levels. All these health benefits of apples will help you to live longer. 

9 Salmon 

Fatty fish like salmon is rich in omega-3 fatty acids which help to reduce the risks of abnormal heartbeats and prevent fat deposits which block arteries. Researches indicate that docosahexaenoic acid (DHA) found in fish is a key ingredient for brain health and gives protection against Alzheimer’s disease.Consumption of salmon or other fatty fish three times a week helps to improve your mind and body’s health which leads to a longer life.

10 Yogurt

Yogurt is an excellent source of protein and calcium that helps to improve bone and muscle health. Yogurt helps to decrease many health problems linked with getting older such as high blood pressure, osteoporosis, and unwanted weight gain. A small pot of yogurt offers you a lot of health benefits. Health-friendly bacteria probiotics are found in yogurt and researches suggest that probiotics increase longevity by decreasing the harmful effects of stress and regulating your insulin response.

11 Green tea

Green tea is rich in nutrient dense anti-oxidants called flavonoids and has impressive health benefits. Green tea help to improve heart health, regulate blood pressure, boost the immune system, and decrease cholesterol.Studies suggest that drinking just one cup of green tea in a day is linked with 5% lower risks of heart disease mortality and a 4 percent lower risk of all-cause mortality. Drinking one cup of black tea is also linked with reduced risks of cancer.

12 Mushrooms

Consumption of mushrooms helps to reduce the risks of breast cancer because they contain aromatase inhibitors that inhibit the production of estrogen. Mushrooms also loaded with B vitamins which promote a healthy immune system, prevent DNA damages, and also boost your bone health.Mushrooms contain no cholesterol that’s why it is considered a superfood to live longer.

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