Monday 24 June 2024

20 Foods You Should Eat Every Day For A Longer Life

 Making it happily and healthily into old age doesn't require high-tech gadgets or a magic elixir. Although no one food can extend your life by itself, there are plenty of foods that you can eat in combination with one another that may help live a healthier and longer life. In this article, we will discuss the best 20 healthy foods that we should eat every day to lead a long and healthy life.

Here are 20 healthy food items to eat every day for longer life:

1. Extra Virgin Olive Oil

Researchers believe the heavy presence of heart-healthy monounsaturated fats in EVOO is a major factor. It also contains potent antioxidants called polyphenols, which may help protect your brain.

2. Salmon

Including salmon may help slow an aging heart. Salmon is healthy food which is rich in omega-3 fatty acids that helps lower blood pressure and can help prevent heart disease.

3. Broccoli

Broccoli is rich in calcium, iron, vitamin C and other healthy substances, which are essential for your body.

4. Pomegranates

This can reduce the buildup of plaque in the arteries, which leads to better heart health and lower blood pressure. Fruits that have deep, rich colors, such as beets, blueberries, and raspberries, contain powerful polyphenols like anthocyanins, tannins, and other super good for you antioxidants.

5. Boiled Eggs

The Boiled egg is one of the nutritious foods which is also easy to make and provides lots of beneficial nutrients like Carbohydrates, Protein, Vitamin A, Fat; along with nutrients, eggs contain antioxidants that are beneficial for the eye.

6. Avocadoes

With good amounts of monounsaturated fat, avocado is a healthy food that helps in keeping your cholesterol in check. It also prevents cell damage as it contains a good amount of folate.

7. Blueberries

Blueberries are full of antioxidants which are some of your most powerful weapons against aging. Antioxidants help ward off disease and can fight inflammation.

8. Flax seeds

As per studies, flax seeds are great food for longer life. It contains a high value of manganese, fibre, and magnesium, and helps to tackle constipation, heart diseases, high cholesterol, diabetes, etc.

9. Beetroot

Beetroot helps in stabilising blood sugar levels, and reduces blood pressure and cholesterol when consumed daily. It also refines blood flow and stamina, which are ideal for long life.

10. Spinach

Green leafy vegetables are a good source of nutrients and the daily consumption of spinach helps in boosting heart health and even slows off the process of ageing.

11. Yoghurt

Yoghurt offers protein and carbohydrates in a balanced form and it has probiotic properties that help in improving digestion. It is a great healthy food that you can include in your daily diet.

12. Prunes

Prunes are a great snack and they are rich in antioxidants which help to prevent ageing and assist the body to tackle various diseases.

13. Sardines

Sardines have great nutrient content and by adding them to your diet, you can improve your bone health and boost your mental strength to avoid conditions like Alzheimer’s.

14. Dark Chocolate

Eating moderate amounts (one to 1.5 ounces) of dark chocolate each day slightly thins the blood, which can help with blood pressure and heart health. Dark chocolate also improves the immune system while reducing inflammation. Always choose a dark chocolate that has at least 70 percent cocoa.

15. Whole grains

Whole grains are good source of fiber, vitamin E and other kinds of antioxidants which have great anti-ageing properties. It also helps in controlling diabetes, high cholesterol, and helps to maintain blood sugar.

16. Beans

Beans contain high amounts of protein, fiber, and micronutrients—like potassium. This is particularly important for older adults, as dietary fiber and potassium are nutrients of concern in aging populations.

17. Almonds

They're rich in fiber, protein, and heart-healthy fats. They can also help you live longer.

18. Walnuts

Walnuts contain hearty levels of good-for-you monounsaturated fats and can help lower bad cholesterol. They may also help prevent cognitive decline

19. Oatmeal

This fiber-rich grain food can help regulate cholesterol. When eating in their whole form, oats rich in beta-glucan help lower levels of LDL cholesterol in your bloodstream, which can reduce your risk of cardiovascular disease

20. Apples

Healthy fiber from apple’s skin can help prevent the onset of type 2 diabetes. It can also lower your risk of developing the chronic disease, reduce the possibility of the growth of various chronic diseases, and help in improving bone health.

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