According to longevity experts, the best food you can eat for a long time

Anyone who wants to live a long and healthy life wants a magical formula to reach ripe age. Unfortunately, it is not so easy, but there are things you can do to increase the possibility.

“If you want to live longer, improve your eating and start moving more.‘ Sayed Dr. Linda ShiuKaiser permanente internship and cooking and lifestyle director In San Francisco.

But it can be tricky to know exactly what food to eat for a longer life. Shiue says No one needs to be perfect, but it’s important to fill “natural foods such as whole grains, vegetables, fruits, fish, eggs and nuts”. By doing so, we replace the “super processed food” of this diet.

But even if we know what food is good for us, it can be difficult to grasp the right balance of a healthy option that can give us a better opportunity to live longer, and it can be difficult to find a good sweets for us when there is a long time.

We asked three top lifespan experts what is in the grocery cart. The contents they talked to us are as follows.

All vegetables are full of nutrition Cross and vegetables Broccoli, kale, Brussels and cabbage are a powerful place to help you live longer. It is because it is rich in anti -inflammatory drugs, anticancer and anti -aging plant nutrients. Mark High Month Dr.Author, family doctor Director of Ultrawellness Center In Lenox, Massachusetts.

They are also an important source of magnesium, a minerals in charge of more than 600 enzymes, Hyman said. Also cRucifiest vegetables Be Folic acid is richB -vitamin -the process of turning on and off of a long -lived genes, which are important for DNA methylation.

Haiman said, “There is no upper limit in the crucifixion and the number of vegetables that can be eaten, but it is recommended to cover about 3/4 of the plate.

Green Although it is a type of crucifixion and vegetables, some longevity experts believe it is particularly important for longevity life. Shiue is important for heart health because they are filled with other plant chemicals such as fiber and folic acid. You can also do folic acid Reduces the risk of colon polyps and helps to prevent breast cancer, lungs and cervical cancer.

Fat fish such as wild salmon, sardines, anchovies, herring and mackerel is a high -end source of protein and essential omega -3 fatty acid DHA and EPA.

“It is enough to eat salmon twice a week Reduce risk Heart attack, arrhythmia, stroke, high blood pressure and triglycerides have increased. ” that Omega -3 province Fatty Fish also protects from inflammation. Almost all chronic and Age -related disease.

According to Shiue Whole grain You can help you live longer in a variety of ways. research Harvard’s Public Health School The whole grain has found a “bad” LDL cholesterol. Triglyceride and blood pressure. It can also reduce the risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.

Not all oils are created in relation to health. Extra Virgin Olive Oil is rich in healthy single unsaturated fats, antioxidants and oleluloro phosphorus, Hyman said. Oleuropein is especially good for anyone who wants longer life because it has anticancer, anti -inflammatory, heart protection and neurotrosis.

“Extra Virgin Olive Oil only half an hour Here is a significant reduction in the risk of death According to cardiovascular disease, nerve degenerative diseases, respiratory diseases and cancer “hyman said.

According to Shiue, strawberry tends to have low blood sugar loads. That is, it does not lead to a high spike of blood sugar. This can help. Prevent diabetes. Strawberry has a high level of antioxidant, which is helpful. Cell repairIncluding cells in the heart. This qualities make the chapter a good choice for desserts when craving sweets.

Kimchi, Kombucha, Tempeh, Miso, Sauerkra and others Fermented food Haiman said, “It is a good source of beneficial bugs to help maintain a healthy chapter.”

This “beneficial bug” is a form of bacteria that can increase the immune response, reduce inflammation and increase the variety of microorganisms in the intestines. “This is important for long -term health and maintaining a healthy body.

He recommends serving fermented food once a day and adds more to diets.

Wooden nuts and seeds are full of protein and fiber. Dr. Florence ComightFounder. According to recent, almonds, Brazilians, sunflower seeds, pumpkin seeds, cashews and walnuts are a great choice to help reduce visceral fat and improve insulin sensitivity. study.

Comite said, “Walnuts are one of my favorite things because they are a good source of vegetable omega -3 fatty acids.

During a longer life, Comite is rich in protein, calcium and magnesium, so it is better to eat ordinary yogurt without adding sugar. They also include Gamma-amino butyric acid (GABA), “a neurotransmitter that relaxes the body, lowers stress and improves sleep,” she said.

Comights especially like Greek yogurt. Because there are more GABA than other types of yogurt.

Dark chocolate is not only a delicious snack, but also has many health benefits. According to the comhy, the dark chocolate is associated with a decrease in risk. Heart attackStroke and diabetes are rich in antioxidants Polyphenol And flavonoids.

Comite said, “Dark chocolate has more antioxidants than Blueberry, another very good food. Dark chocolate is also connected Brain health“Some studies have shown that dark chocolate can increase nerve plasticity, and the ability of the brain that forms better memory, cognition and awareness and better memory, awareness and new synaptic connections atmosphereComite explained. She is recommended to find a dark chocolate with more than 75% cocoa content.

Beans and plants such as lens beans, peas, chicks and peanuts Vegetable protein and textilesShiue explained. “You can stabilize lowering blood sugar and cholesterol,” she said.

Tomato is included LicopenShiue said by antioxidant, which is important for preventing cardiovascular disease. They are also high Vitamin C Important levels for immunity and wound healing.