Everyone wants to live longer, but many people don’t know how.
Fortunately, recent research shows that diet plays a huge role in not only increasing your lifespan but also improving your quality of life.
Which Foods Provide The Best Anti-Aging Benefits?
While maintaining an overall healthy diet is important, certain foods provide additional benefits for an extra anti-aging boost. Here six age-fighting items to add to your next grocery list.
Hot red chili peppers have been found to benefit both your heart and waistline.
Researchers from the Larner College of Medicine at the University of Vermont contributed a 13 percent reduction in mortality—especially deaths related to heart disease or stroke—to the regular consumption of chilies during one recent study.
The capsaicin in peppers not only gives them their heat, but it also prevents obesity, regulates coronary blood flow and contains gut-healthy antimicrobial properties.
It’s common knowledge that beans are good for your heart. That’s because they’re full of plant polyphenols with protective properties. They also contain several other beneficial nutrients, including:
In an article posted on verywell, Dr. Mark Stibich also discusses the anti-aging properties of beans.
According to Dr. Stibich, beans contain significantly high amounts of antioxidants. Antioxidants are important because they combat damage caused by free radicals, helping protect your organs and tissues as you age. Beans are also an incredible source of folate, which helps repair damaged cells.
Nuts are a healthy, convenient snack that keep you full and offer tons of nutritional and anti-aging benefits.
A New England Journal of Medicine study found that participants who consumed at least one ounce of nuts per day experienced a 20 percent lower risk of death from conditions like heart disease, cancer and respiratory problems.
This lowered risk is thought to be a result of the monounsaturated fat (which lowers bad cholesterol) and antioxidants found in nuts.
One ounce of nuts has between 160 and 200 calories, so be sure to watch how many you’re eating if you’re counting calories. Fortunately, an ounce a day is all you need to experience this super food’s benefits.
Carbs tend to get a bad rap in health circles and have for years. But the truth is that good carbs—whole grains—are crucial to your health and can even help you lose weight and age well.
In a recent study discussed on WorldHealth, participants who consumed whole grains lost approximately 100 extra calories per day compared to those who ate refined grains.
Other studies have found that people who incorporate whole grains into their diets experience a reduced risk of these life-threatening conditions:
- Heart disease
- Type 2 diabetes
- Respiratory problems
- Infectious disease
Certain fish are high in omega-3 fatty acids, which fight inflammation and help protect your brain and heart. Recent research saw a 33 percent reduced risk of death by heart attack in participants who consumed at least two servings of approved fish each week.
Some good fish to add into your weekly meal routine are:
- Atlantic mackerel
- Pacific sardines
- Freshwater coho salmon
- Wild-caught salmon
- Black cod from Alaska
The important thing to remember when choosing fish is it should be low in mercury and either wild-caught or sustainably farmed.
Does When You Eat Matter?
Nearly as vital as what you eat is when you eat. According to the American Heart Association, timing meals and snacks may actually lower your risk of cardiovascular disease.
Additionally, some studies show that eating lunch after 3 p.m. can contribute to weight loss, which can help you age more gracefully. Eating breakfast is critical to maintaining your metabolism and keeping you energized throughout the day. The time you eat breakfast and dinner, however, doesn't have as much of an impact on your weight.
If you're looking for a diet full of these and many other anti-aging foods, download our FREE Mediterranean Diet Guide below.