Everyone wants to live a long and healthy life, focusing on physical and mental wellness where you are active and independent. Genetics, lifestyle, and nutrition play key roles in influencing longevity. According to federal guidelines, regular physical activity can add years to your life (via AARP). A 2020 study published in the British Journal of Sports Medicine found that even adding 11 minutes of moderate to vigorous activity can significantly help you live longer.
So, if you want to live longer, you should definitely be exercising. Nutrition plays a key role as well, and in the recent years, five regions of the world called “Blue Zones” have shown that they have the healthiest people who consistently live to be 100 years or older because they eat primarily plant-based foods (via Eating Well).
We might not all be able to move to the Blue Zones, including Sardinia, Okinawa, Loma Linda, Nicoya, and Ikaria. Still, we can incorporate their eating habits to add a few extra years to our life. Keep reading to add some of the delicious gifts from nature to your everyday diet because your body will thank you in the long run. Eating healthy is easier than you think.
Add these foods to your grocery list to live longer
If you are looking to live a long life, you can also consider the Mediterranean diet because it has been linked with living longer. Eating Well suggests adding cruciferous vegetables like broccoli and cauliflower to your diet. They support a healthy digestive system and are directly related to living longer because the American Journal of Clinical Nutrition shows that they reduce the risk of cardiovascular disease.
Health recommends adding nuts to your diet as well because nuts are rich in healthy fats, protein, fiber, antioxidants, and vitamins. A study showed that people who ate three one-ounce servings of nuts had a 39 percent lower overall mortality rate. Looking for some protein-rich foods too? Eat This says it is a smart idea to add salmon that is rich in omega-3 fatty acids and helps heart health, lower inflammation, and adds up to five years to your life. Aleix Sala-Vila, Ph.D., at the Fatty Acid Research Institute and the Hospital del Mar Medical Research Institute in Spain told the publication, “In fact, in this study, we found that omega-3 level can be as much of a predictor of longevity as smoking.”
Carbohydrates have a bad reputation, but according to Prevention, adding whole grain pasta and bread is correlated to 5 percent lower overall mortality risk and a 9 percent lower heart problem-related deaths. However, make sure it is 100 percent whole wheat. You have a better chance to live to be 80 if you eat these foods.
Originally published at https://www.thelist.com on February 12, 2022.