8 healthy foods that can make you have a long life

People say, age who knows. Humans do not have complete control over how long we live in the world - it is all arranged by God. But there are a number of ways you can do to live a long life.

One of the easiest ways is to change the diet. There is a growing body of research showing that a healthy diet plays an important role in determining how long you live, and whether you live a healthy life or are "in the company of" a number of chronic diseases that shorten your life.

Want to eat well for a long and healthy life? Check out this article to find out what you need to eat from today if you want to have a long life.

Food that must be consumed for long life

1. Nuts

Two studies from the Harvard School of Public Health found that the more often you eat nuts, the lower your risk of dying young. Walnuts and pistachios, for example, help fight heart disease.

In a 2004 study conducted on elderly people in Australia, Japan, Sweden, and Greece, researchers found for every 20 grams of legumes (kidney beans, soybeans, peas, lentils) consumed by older people. each day, they decreased their risk of death by 7-8 percent. A diet rich in nuts increases the levels of butyric acid in the body, which may protect against cancer growth, according to a study from Michigan State University.

But make sure not to overeat nuts if you want longevity. Just a handful of nuts, regardless of type, every day.

2. Whole grain

Several studies have linked fiber consumption from whole grain products such as pasta, bread, oatmeal, and other baked goods with a greater chance of longevity. A diet high in fiber can lower the risk of dying from any cause, say researchers from the National Cancer Institute.

According to a study in JAMA Internal Medicine, every additional 1 ounce serving of whole grains you eat reduces the risk of death by up to 5 percent and a 9 percent lower chance of dying from heart problems. So, look for bakery products that contain 100% whole grain.

3. Fish

Research shows that compounds in fish called carotenoids can protect you against a number of neurological diseases. Make sure to eat fish two to three times a week. Try to alternate with one of them fatty fish, such as salmon, tuna, sardines, or mackerel, to get omega-3 fatty acids.

The omega-3s in fatty fish keep you young, says a study from Ohio State University. Omega-3 supplements are reported to be able to reduce disease-causing inflammation dramatically. Inflammation in the body is known to be the cause of a number of diseases, such as allergies, cancer, heart disease, to Alzheimer's.

4. Green vegetables

Eat more kale, mustard greens, rapini, bok choy, Swiss chard, kailan, and of course, broccoli and spinach. These are the most nutrient dense and full of fiber group of green leafy vegetables that can support your dream of longevity.

The benefits of prolonging life are even found in groups of people who are near death. A study from Vanderbilt University found that breast cancer survivors in Shanghai who ate more cruciferous vegetables, cabbage, broccoli, and bok choy had a significantly reduced risk of cancer death or recurrence during the study period.

Not only the mustard and broccoli families have longevity benefits. More than 1,000 studies have concluded that regularly eating seaweed can suppress inflammation, boost the immune system, and slow cancer growth. This may explain why Japan is one of the countries with the highest life expectancy in the world.

5. Berries

International nutrition and nutritionists agree that if you want a long life, start by eating five fruits and vegetables every day - the more, the better - to cut your risk of heart disease, stroke and cancer. And if you're confused about what fruit to eat, berries are a great choice for your healthy snack throughout the day. Strawberries, blueberries, raspberries, cranberries, black currants to grapes, tomatoes, cucumbers, eggplants, watermelons, kiwis, pumpkins and bananas are some examples of the fruits of the berry family.

Berries are enriched with high antioxidants which are known to be able to boost the immune system and prevent you from life-threatening chronic diseases. A 2012 study from Harvard University found that at least one serving of blueberries or two servings of strawberries per week can reduce the risk of cognitive decline in older people.

Lycopene is also an important nutrient in fighting cancer. You can find these beneficial substances in watermelon, tomatoes and guava.

6. Avocado

Avocado is also a member of the berry family. Avocados contain good fats that keep your heart healthy, thereby increasing your chances of having a long life. Avocados lower LDL, the "bad" cholesterol, but they increase the "good" HDL cholesterol levels in the body. This sticky fruit also helps your body absorb heart-healthy vitamins, such as beta-carotene and lycopene.

7. Olive oil

Despite its name, olive oil is actually an extract of good monounsaturated fats from olives that have many benefits for longevity. Unlike other oils, olive oil does not crust up on the walls of blood vessels and constrict them - the forerunner of many cardiovascular diseases. Olive oil contains polyphenols, antioxidants that help prevent cancers, such as colon and breast cancer.

One study conducted in Greece showed that the risk of breast cancer decreased by as much as 12 percent in people who eat lots of vegetables and regularly consume olive oil. A number of other studies have also shown that olive oil is linked to improved brain health. The key, just consume two tablespoons of olive oil every day.

8. White meat

People who eat red meat every day have an increased risk of dying prematurely in the next 10 years than those who eat less, said a 2009 study from the University of North Carolina. Most of the deaths in this study came from heart disease and cancer. Burgers, steaks, and pork contributed significantly to this case, but processed meats such as bacon, ham and hot dogs were equally responsible for shorter life spans.

That's why you need to swap your red meat consumption for more white meat. The same study found that people who ate the most white meat - chicken, turkey, and fish - reported a slightly lower risk of death during the study than those who ate only the least amount of white meat.