A recent study from the University of Bergen reveals that after the age of 40, dietary changes can add up to 11 years to life expectancy. An optimal diet consists mainly of a plant-based diet, with reduced consumption of red and processed meats. Incorporating legumes, whole grains, and adequate amounts of fruits and vegetables is crucial. Adopting these eating habits can have a significant impact on longevity and overall health.
Key information
- Changing your diet after 40 can add up to 11 years to life expectancy.
- Prioritizing a plant-based diet with legumes and whole grains is essential.
- Consuming nuts, vegetables, and fruits in appropriate quantities promotes longevity.
- Limiting red meat and avoiding processed meats for health benefits.
A fascinating study shows that your current perception is actually off by 15 seconds, here’s why
Changing your diet for increased longevity
A recent study conducted by the University of Bergen reveals that dietary choices made after the age of 40 can significantly influence life expectancy. Researchers estimate that it is possible to add up to 11 additional years to one’s life by adopting an optimal diet.
The basics of an optimal diet
The optimal diet recommended by experts focuses mainly on a plant-based diet, reducing the consumption of red and processed meats. It is advised to prioritize legumes, with a daily intake of about 200-225 g. Lentils, chickpeas, and beans are good choices.
The importance of whole grains
Another essential component of the diet is the consumption of whole grains. Experts recommend a quantity of 225-250 g per day. These grains are rich in fiber and contribute to better digestion while helping to maintain a healthy weight.
The benefits of nuts and seeds
To prolong life, the daily inclusion of 25 g of nuts and seeds is also crucial, which can add up to two additional years of life. These foods are an excellent source of healthy fats and provide essential nutrients for the proper functioning of the body.
Consumption of fruits and vegetables
Fruits and vegetables play a key role in a healthy diet. It is recommended to aim for a consumption of 400-500 g of vegetables and 250 g of fruits per day. These foods are rich in vitamins, minerals, and antioxidants, contributing to the prevention of various diseases.
The role of fish and limiting meat
Regarding animal proteins, specialists suggest consuming 100-200 g of fish per week, with an emphasis on those rich in omega-3s. In contrast, the consumption of red meat should be limited to less than 50 g per day, and processed meats ideally to 25 g maximum, to reduce health risks.
Reducing sugary drinks
When it comes to beverages, a healthier approach is to limit the consumption of sugary drinks to less than one glass per week. These drinks are often high in empty calories and added sugars, which can harm health and longevity.
Conclusion on diet and longevity
In summary, diet plays a fundamental role in longevity and overall health. Adopting the recommendations from this study can not only help add years to life but also improve the quality of life over the years. A positive change in dietary habits can lead to lasting and significant benefits for our well-being.
