The current life expectancy in the United States is 77 years. Centers for Disease Control and Prevention..Especially compared to other countries Blue zone, Americans live very little. For example, Japan has a life expectancy of 85 years. World Bank..And one major factor that can extend your life is to maintain a healthy weight, it is One survey in 2017 If found, it can extend its lifespan by 7 years. And it is directly influenced by the diet you choose to eat.
“People may not understand how powerful food really is! Food contains nutrients that have a direct impact on our overall health-and the immune system, brain and muscles. Affects all our body processes and systems, including the cardiovascular system, internal organs, etc. ” Roxana EhsaniMS, RD, CSSD, LDNDietitian and Registered Nutritionist of the Academy of Nutrition and National Media Spokesperson.
She adds that eating well helps avoid and reduce the risk of developing chronic diseases and illnesses such as diabetes, high blood pressure, high cholesterol levels, and even certain cancers. And, of course, the food you eat can also affect your weight.
And one habit that keeps the longest-lived people thin Eat a variety of plant-based foods.
“Specifically, try to consume more plant-based protein options such as beans, lentils, nuts, and seeds,” says Ehsani. “These plant-based protein options are not only an excellent source of vegetarian / vegan-friendly protein, but can also promote overall gut health and promote healthy gut microbiota. It also contains dietary fiber. “
She adds it Researcher found With age, bowel diversity decreases, increasing the risk of chronic health conditions such as cardiovascular disease, diabetes, and irritable bowel disease.
However, one way to keep your gut diverse and balanced is to try to eat a variety of plant-based foods every day.
“You don’t have to avoid meat, but replacing your diet once or twice a week with a plant-based protein option can help you earn longevity points,” she says. “In addition, lean meats and processed meats such as sausages, bacon and deli meats are high in saturated fat, prone to inflammation, causing plaque buildup and increasing the risk of both heart and neurodegenerative diseases.”
Try replacing lean meat with lean cuts of protein and plant proteins such as beans, lentils, peas, nuts and seeds.
She suggests that you start by focusing on your weekly meal.
“For example, you can choose Monday to have a meatless meal on a meatless Monday. Serve grilled farafel instead of chicken, eat minced meat / black bean without turkey, or replace chicken. You can eat lentil soup, “she says. To tell. “Or, instead of beef burgers, make your own bean or lentil burgers.”
She also recommends incorporating a plant-based protein source into snack time.
“For example, using not only chickpeas, but also white beans, black beans, broad beans, and lentils (which actually work with any legume) to make a hummus-like bean-based dip with a variety of vegetables. I will serve it with you, “she says. “Or make a delicious plant-based grain bowl with bulgur, chick beans, pistachios, persian cucumbers, tomatoes, red onions, parsley, mint leaves and olive oil.”