Longer life foods for different systems
More and more health experts recommend developing healthy eating habits based on age, health indicators and physical status. Longer life foods can be different for different persons. The only essential and common step is to eat mostly foods derived from plants (vegetables, fruits, whole grains and legumes) and limit highly processed foods (saturated fat).
Ancient medicine is full of food recommendations for different health conditions. During last decades hundreds of publications demonstrate health benefits of modern foods. Special attention should be paid to food recommendations for healthy heart, active brain function and strong bones.
Longer life foods – best foods for healthy heart
Fruits and vegetables
Plenty of fruits and vegetables should be a part of your daily menu as they protect against cardiovascular disease. In general, fruits and vegetables are very good sources of fiber, antioxidants, vitamins and minerals – all are very important for health heart. In addition, fruits and vegetables are low in calories which will help you to maintain normal weight (also very important for healthy heart).
Longer life foods
Whole grains (barley, brown rice, buckwheat, bulgur, millet, oatmeal, popcorn, whole-wheat bread, pasta or crackers) are packed with low calorie nutrients which can protect heart health and fight heart diseases. According to scientists, regular diet rich in whole grains can reduce risks of heart diseases by 50%, compared with diet favored meat and fatty foods. In addition, whole grain can also protect from type 2 diabetes.
Nuts (almonds, Brazil nuts, pine nuts, cashew nuts, walnuts and some others) are excellent natural sources of vitamins, minerals, proteins, healthy fats and fiber. Nuts can offer multiple vascular benefits to patients with heart disease as well as to people who have increased risk for heart disease due to multiple cardiac risk factors. Some people avoid nuts because they are high in fat but nuts contain unsaturated fat which protects against heart disease. According to scientists, nuts can reduce risks of coronary heart disease incidence by 30-35%. Researchers stated that the fatty acid profile of nuts and other important nutrients reduce the level of so called “bad cholesterol” (LDL) resulting in healthier hearts.
In general, nuts are rich source of antioxidants and healthy fats and regular consumption of nuts (moderate portions) can decrease cardiovascular risks.
Dark chocolate contains polyphenols (antioxidant phytochemicals) which may lower blood pressure and improve the flexibility of blood vessels. Polyphenols play an important role in maintaining general health and wellness – they protect cells from free radicals which can trigger heart diseases and accelerate aging processes.
Longer life foods – best foods for brain function
According to health experts, best foods for healthy heart are also good for brain. Actually the daily diet full of fruits and vegetables, unsaturated oil (virgin olive oil) and whole grain can be considered as the best foods for brain functions.
In addition, antioxidant-rich foods (berries, grapes, walnuts) are most important for brain because antioxidants protect against age-related changes in the brain that lead to memory loss and even dementia.
Foods rich of omega-3 fats (fish, sea foods) are also very important for brain – they may offer a defense against depression and age-related memory loss.
Coffee regular consumption (moderate doses) can also support brain function by reducing the risk of age-related mental decline.
Longer life foods – best foods for strong bones
Some aging processes such as bone loss and osteoporosis can lead to disability. Eating foods rich in calcium and vitamin D can slow the process and prevent disabling fractures.
Dairy products (preferably low-fat dairy products) like milk and yogurt are the best sources of calcium because they contain the full array of nutrients needed for healthy bones.
Dark green leafy vegetables are also considered as a good source of calcium – collard greens, broccoli, kale, turnip greens, spinach, watercress, watercress, beet greens, okra and leeks.
Vitamin D is crucial for bone health and sunlight is very important. Skin converts sunlight to vitamin D but unfortunately with age that process becomes less efficient. This is why vitamin D supplements can be recommended – 1,000 to 2,000 international units (IU) per day, or 10,500 IU once weekly, or 45,000 IU every 28 days.
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