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Longevity is achieved by eating right, says research. Here's how to get started
Photos: Delicious Mediterranean Food
Mediterranean food is easy to find in a grocery store, it contains nutrients that are known to promote longevity and have other health benefits supported by peer-reviewed science studies. Broccoli makes the list because it is one of the most nutritious natural foods, with only 30 calories per cup. That means you get a ton of fiber that suppresses hunger and polyphenols - antioxidants that detoxify chemicals that damage cells in your body - with each serving.
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Photos: Delicious Mediterranean Food
Doctors recommend using olive oil instead of butter to make your diet. A Spanish study found a Mediterranean diet mixed with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.
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Photos: Delicious Mediterranean Food
Quinoa is a popular whole-grain journey because it contains a good amount of protein to help build muscle. But adding any type of cereal to your diet - from barley to brown rice - will help you lose weight to supplement your calorie intake.
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Photos: Delicious Mediterranean Food
Raw berries are often chosen as a staple diet because studies have shown that they help in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients. Worried about the price of fresh fruit? Experts say the frozen type is fine.
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Photos: Delicious Mediterranean Food
Many dieters avoid nuts because of their high calorie and fat content. But research shows that eating a few meals a week can prevent heart disease and ultimately help you to lose weight because they fill you up and prevent you from overeating. Almonds, in particular, are high in fat and monounsaturated fiber. (Healthy exchange: Replace peanut butter with almond butter.)
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Photos: Delicious Mediterranean Food
Salmon is also a good source of protein. With this diet, doctors recommend eating fish at least twice a week. Salmon provides high levels of omega-3 fatty acids, studies show that they significantly reduce the risk of heart disease. Omega-3 fatty acids that fight back reduce inflammation and slow down the rate of plaque buildup in blood vessels.
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Photos: Delicious Mediterranean Food
Beans, beans, magical fruit; the more you eat, the more ... you lose weight. Black beans, kidney, white and garbanzo (also known as chickpeas) are good for fiber and protein. They replenish and supply you with muscle-free ingredients that meat can add to your diet.
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Photos: Delicious Mediterranean Food
Eating a protein-rich breakfast is a great way to prevent starvation throughout the day. Eggs are full of choline, a nutrient that helps prevent fat from being absorbed into the liver. Choline can also help prevent memory loss.
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Photos: Delicious Mediterranean Food
Spinach is a great source of iron, which is a major component of red blood cells that supply oxygen to our muscles. But Swedish researchers have identified another way that these plants can keep you charged: Ingredients found in spinach actually increase the efficiency of our mitochondria, the energy-producing industries within our cells. That means eating a cup of cooked spinach a day can give you constant energy on an elliptical machine (or on your daily run to catch a bus).
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Walnuts are rich in tryptophan, an amino acid that your body needs in order to create a sound chemical serotonin. (In fact, Spanish researchers have found that walnut eaters have higher levels of this natural regulator that controls the condition.) Another benefit: David Katz, director of the Yale Prevention Research Center. "This contributes to emotional stability and can help you to cope with stress."
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Photos: Delicious Mediterranean Food
Asparagus is one of the best sources of vegetable folate, a B-vitamin that can help you avoid depression. "Folate is essential for the synthesis of the neurotransmitter dopamine, serotonin and norepinephrine," said David Miscount, an associate professor of psychiatry at Harvard Medical School. All of these are important to mood.
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Photos: Delicious Mediterranean Food
It is not necessary to drink it from these foods, but if you do drink alcohol, red wine in moderation can be good for your health. Measurement means one drink for women and two for men, way. Studies show that red wine can help prevent heart disease.
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Subscribe to eat But Best: Mediterranean Style. Our eight-part guide to show you a delicious professional diet-based diet that will improve your overall health for the rest of your life. () Longevity, a healthy lifestyle can start with your diet. You can add 13 years to your life if you eat a few red and ground meats as well as extra fruits and vegetables, grains, grains and nuts, a recent study has revealed.
What you eat can contribute to a longer, healthier life.
According to research, the greatest long-term benefits are derived from eating more legumes, including beans, peas and lentils; whole grains, which are the whole seeds of the plant; and nuts such as walnuts, almonds, pecans, and pistachios.
Plant-based foods win top prizes for nutrition.
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