American plastic surgeon Anthony Youn points out 6 dietary adjustments that can help you live up to 13 years longer.
Besides exercising, not smoking and cutting down on alcohol, another way to improve longevity is to eat healthily, according to health experts.
Dr. Anthony Youn, a plastic surgeon in Michigan with 5.01 million YouTube subscribers, recommends people change some of their eating habits, according to research conducted by scientists at the University of Bergen in Norway.
Eat more whole grains
The first change that can help prolong life is to eat more whole grains, such as buckwheat, oatmeal and brown rice, instead of refined grains like white rice and pasta.
Eating whole grains instead of refined grains significantly reduces total cholesterol and may help reduce the risk of type 2 diabetes.
Eat plenty of beans such as peas and lentils.
They are an excellent source of plant-based protein and fiber. According to two scientific reviews published in 2015 and 2021, the health benefits of legumes include: Reduced risk of diabetes, improved glycemic control and lipids in people with diabetes; reduced total cholesterol and low-density lipoprotein (LDL) levels; weight control and reduced risk of obesity; lower blood pressure; lower risk of cardiovascular disease...
Eat less red meat and processed meats like bacon and sausages.
If you eat more than 90g of red or processed meat a day, the UK National Health Service recommends cutting back to 70g or less a day.
Although red meat is a good source of protein, vitamins and minerals and should be part of a balanced diet, eating a lot of red and processed meat may increase the risk of bowel cancer.
Dr. Anthony Youn. Photo: Facebook
Eat a variety of nuts that contain healthy fats and proteins.
Nuts can aid weight loss and lower cholesterol.
A study in women with metabolic syndrome found that eating a mixture of 30 grams of walnuts, peanuts and pine nuts every day for 6 weeks significantly reduced all types of cholesterol.
Another study, evaluating the effects of the Mediterranean diet, also found that people who ate nuts lost an average of 2 inches (5 cm) from their waistlines.
Consume less sugary drinks
Regular consumption of sugary drinks leads to weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, tooth decay, as well as gout.
Eat more fish
Fish contains healthy omega-3 fats, which are important for body and brain function. It is also associated with a reduced risk of many diseases.
For example, in a study of more than 40,000 men in the US, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease.
Other notes
One big caveat, according to Dr. Youn, is that the scientists in this study did not differentiate the quality of meat eaten.
“Especially when it comes to beef and fish, I believe there is a difference between grass-fed beef, wild-caught fish and farmed meat,” he said.
Khanh Linh (According to Express )
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