by Active Aging presented by Seattle-King County Public Health
Many people strive to eat better to live longer, and there is no better time to commit to a healthy diet than the new year. Proper nutrition is essential to maintaining good health throughout life – especially for older adults.
Studies show that genetics determines 25% of a person’s longevity, according to a review in Immunity & Aging. The other main factor is lifestyle, including nutrition.
Biogerontologists – researchers who study aging – have identified food as one of the three fundamental pillars of health and survival, according to a paper published in Nutrients.
In other words, you need to eat to live, and what you eat affects your physical well-being. Follow these nutritional tips to promote a long and energetic life.
Eat Whole, Unprocessed Foods
Whole, unprocessed foods are nutrient dense, low in fat and low in sugar. Examples include fruits, vegetables, nuts, legumes/beans, and whole grains. These foods contain essential vitamins, minerals and antioxidants that help prevent disease and promote good health, according to the Mayo Clinic.
They are also a staple of the “Blue Zone Diet,” which refers to “blue zones” or geographic regions with the highest populations that have lived for over 100 years. These include Okinawa, Japan, Nicoya, Costa Rica, Ikaria, Greece, Sardinia, Italy, and Loma Linda, California.
Randomized clinical trials show that whole plant-based diets lead to fewer incidents of heart disease, hypertension, diabetes and certain types of cancer.
Follow a Heart Healthy Diet
Your heart is a vital organ. Unfortunately, “heart disease is the leading cause of death for men, women and people of most racial and ethnic groups in the United States,” according to the CDC. In the year 2021, approximately 695,000 people in the US will die from heart disease.
Regular physical activity and following a heart-healthy diet helps prevent cardiovascular disease. Note: Always consult your doctor and follow his medical direction regarding any restrictions or limitations before starting a new exercise routine or diet.
The American Heart Association recommends:
- Enjoy a wide variety of fruits and vegetables.
- Eat healthy proteins such as legumes, nuts, fish, seafood, low-fat and non-fat dairy, lean meats, and poultry.
- Use non-tropical liquid vegetable oils (such as corn, canola, and olive).
- Avoid eating processed meats such as deli meats, hot dogs, and sausages.
- Limit foods with added sugar.
- Eat foods with little or no salt.
- Limit or avoid alcoholic beverages.
- Eat foods with low sodium and low saturated fat.
Following the AHA Dos and Don’ts will help protect your heart.
Adopt a Mediterranean diet
Numerous organizations recognize the Mediterranean diet as “a dietary pattern that can promote health and reduce the risk of chronic disease,” according to the Mayo Clinic.
Again, this diet focuses on eating lots of whole, plant-based foods. He also emphasizes using extra virgin olive oil instead of saturated fats like coconut or butter when cooking.
Although the diet restricts many animal products, fish, including salmon, tuna, and trout, are a protein staple for their high content of omega-3 fatty acids. Fiber from fruits, vegetables, legumes, and whole grains promotes longevity and weight loss. This diet may be easier to stick to because it includes all food groups and doesn’t eliminate some of them.
Eat Multiple Meals Without Meat
The Meatless Monday campaign began in 2003; today, it is a global movement. The concept is simple: Eat a meatless meal at least once a week. Multiple studies have linked plant-based diets to better health and longer life.
One 2013 study published in JAMA Internal Medicine looked at 73,000 Seventh-day Adventist men and women (who eat a primarily plant-based diet). Those who stuck to a vegetarian diet had lower all-cause mortality rates than the vegetarians.
Another PLOS Medicine 2022 study examined the impact of food choices on longevity. Researchers found that the greatest life expectancy gains were made by eating less red and processed meat and more legumes, whole grains and nuts. These dietary gains for the elderly increased by 7%.
Overall, these studies found that the more meat-free meals you eat each week, the better for promoting longevity.
Eat Small Amounts Every Few Hours
Portion size and how often you eat also affect your energy level. To boost energy, you should eat small meals or snacks every few hours instead of three large meals each day, according to Harvard Health. Grab a handful of nuts or a piece of fruit to fight fatigue and curb hunger.
Avoid Sugary Drinks and Sweetened Snacks
Finally, avoid sugary drinks and snacks with added sugar, such as cookies and muffins. They may cure your cravings and give you a “boost”, but they will eventually zap your energy. Instead, drink green tea and eat some carrots, nuts, or string cheese for energy.
If you follow these nutritional tips, you’ll set a healthy nutritional path that will promote longevity and vitality as you age.
Active Aging is presented by Public Health- Seattle & King County. Public Health – Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice by the Black community and supports efforts to improve equity and achieve social justice. We want everyone to get health insurance and access health care. A visitwww.kingcounty.gov/health for health insurance, flu and COVID-19 testing locations.
