What if living longer has less to do with expensive supps, complicated diets or the latest nutritional trends, and more to do with what’s already on your plate? The science of longevity can get complicated, but when it comes to the meaningful, research-tested habits that could help give you a new lease on life, it’s all surprisingly simple.
Simply subbing in a few healthier items into your weekly meal plan could mean the difference between battling endless health issues as you age or enjoying those coveted ‘Golden Years’. The right ingredients can not only help reduce your risk of chronic disease, but may also help improve cognitive function and reduce skin ageing.
Here are five simple habits you can adopt right now to put longevity back on the menu:
1. Plate Up the Pulses
Lentils, beans, peas and chickpeas are a nutrient-dense ensemble that serve up more than just a few ways to remix your stews. High in protein, low in fat and stacked with fibre, they’re also heavy-handed on the minerals and vitamins.
Unsurprisingly, plenty of studies have found a link between chowing legumes and living a longer (and healthier) life. For instance, research has found that eating a variety of beans could help your gut by increasing beneficial bacteria and enhancing intestinal barrier function, thus preventing a litany of gut-associated diseases.
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Chickpeas, on the other hand, contain potassium and magnesium, which have been shown to lower blood pressure and support heart health. Plus, the soluble fibre in chickpeas has been found to reduce LDL cholesterol (the bad kind), potentially helping reduce your heart disease risk.
Further research has found that eating more beans (and less red and/or processed meat) could increase your odds of achieving that coveted “healthy ageing”. (Healthy ageing is defined as reaching your 70th birthday free of any major chronic diseases.)
2. Load Up on Leafy Greens
Longevity is about more than just your physical health; you have to nurture your mind, too. Fortunately, your dietary habits can be one of your best defenses for protecting your brain’s lifespan. Switching to plenty of fruit and veg could be one of the best steps you can take to protect your noggin.
A study published in The Journal of Nutrition, Health and Ageing found that eating plenty of these fibrous ingredients could help you maintain cognitive function and slow cognitive decline. The heroes highlighted? Cruciferous vegetables (kale, cabbage, cauliflower), green leafy vegetables and red/yellow vegetables.
3. Slather on the Olive Oil (In Moderation)
Proponents of “healthy diets” often tend to try to steer you clear of oils due to their high-calorie content. So if you’re trying to lose weight, it might seem counterintuitive to put them back onto the menu. But there are plenty of oils that – due to their endless benefits – justify their inclusion even when your goal is to torch kilos.
Extra virgin olive oil is a golden nectar that features in one of the world’s healthiest diets: the Mediterranean. And with good reason. It’s packed with healthy fats and antioxidants that help rewind oxidative damage and reduce inflammation.
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Diets rich in olive oil have been linked to a lower risk of type 2 diabetes, metabolic syndrome, heart disease and certain types of cancer. Studies have even found that the monounsaturated fats in olive oil – they make up almost 75% of every serving – could even help reduce skin ageing.
4. Treat Yourself to Some Dark Chocolate
Dessert is still on the menu; just make sure it’s rich in cocoa. This component contains plenty of flavonols, which research has linked to a laundry list of health benefits including a lower risk of chronic diseases that tend to show up in your Golden Years, like type 2 diabetes and heart disease.
However, with plenty of manufacturers stripping the cocoa content from their chocolate treats, make sure you read the label carefully. Ideally, you want to chomp on a slab that’s got at least 70% cocoa solids, and look for lower levels of added sugar.
5. Keep Munching on Avos
Avo on toast may have garnered plenty of criticism, namely from economists linking the moreish lunch to millennials’ inability to buy homes. (Yes, that happened.) But from a health perspective, the humble avo is still a true heavyweight.
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Avocados are heavy on the heart-healthy fats, packed with vitamins and essential minerals, and contain plenty of fibre to boot. And like olive oil, avos have been shown to have benefits for your skin health, too.
Bottom line: the avos stay on the menu, and feel free to smash them over toast. Just opt for a sprouted seed bread or any other high-fibre variety to double up on the health perks.
