One of the easiest ways to add years to your life is changing what you eat.
More research is showing that diet is an important indicator of how long you’ll live, and whether or not you develop a number of life-shortening chronic diseases.
Here are 5 life-lengthening foods to start eating today.
Good news, nut lovers: Your favourite snack could be adding years to your life.
Two studies from the Harvard School of Public Health both found that the more often people ate nuts, the lower their risk of dying young.
Just make sure you don’t overdo it – nuts are extremely energy-dense. The researchers suggest just a handful of nuts of any kind per day.
You already know white bread is pretty much devoid of nutrients, but did you know it’s cheating you out of extra years?
Multiple studies have linked whole-grain bread, pastas and other baked goods with greater longevity.
According to one study in JAMA Internal Medicine, each additional serving of whole grains eaten correlated to a 5 per cent lower overall mortality risk and a 9 per cent lower risk of death from heart problems.
Pay attention to your bread’s packaging. It should say 100 percent whole wheat.
Break out the chilli sauce: research suggests that spicy foods may keep you healthy longer.
One study of more than 450,000 Chinese men and women showed that those who ate spicy foods 6 or 7 days a week had a 14 per cent lower mortality risk than those who ate spicy food just once or less during a typical week.
Here’s a good reason to have sushi tonight—and to order the seaweed salad: More than 1,000 studies have concluded that eating seaweed can suppress inflammation, boost your immune system, and slow the growth of cancer.
A review of the studies is published in a report called The Japanese “Longevity” Dietary Constituent, which aims to explain why Japanese life expectancy is one of the highest in the world.
We’ve always thought of fish as brain food—and for a good reason.
Research suggests that compounds in fish called carotenoids can protect against neurological diseases.
What’s more, the omega-3s in fatty fish like salmon keep your whole body young—a study from Ohio State University found that omega-3-supplementation significantly reduced inflammation, a condition linked to everything from allergies to cancer, heart disease and Alzheimer’s.
This article originally appeared on Prevention.com