If you want to live to a ripe old age, one of the most important things you can do is to eat like a long and healthy life depends on it.
“Food is medicine,” says Lisa Maehara, DO, family medicine specialist on the medical staff at Methodist Southlake Medical Center. “Diets that promote a healthy lifestyle — not necessarily the latest dieting fad — are key to preventing many of the chronic metabolic issues I see in the clinic, such as diabetes and high blood pressure, along with helping in weight management.”
Research continues to show that some eating patterns can promote longevity by staving off chronic health problems as we age.
“Clinicians should work with individuals to determine the healthiest ԁiеt based on the patient’s medical conditions along with their personal preferences,” Dr. Maehara says.
No nutrition plan is a sure-fire fountain of youth, but some diets are more proven than others to sustain our health over the long run.
WHICH DIET TO CHOOSE
Although there’s no single definition of a “healthy” diet, research has found that following certain guidelines can lead to a lower risk of premature death from chronic disease.
“The Mediterranean diet has been connected to a reduction in heart attacks and strokes, as well as a reduction in incidence of dementia and certain cancers,” Dr. Maehara says.
While eating patterns aren’t guaranteed to prevent disease, health benefits are possible following a mostly vegetarian diet or even Dietary Approaches to Stop Hypertension (DASH), a diet tailored to lowering blood pressure.
“The DASH diet is comprised of four to five servings of fruit, four to five servings of vegetables, and two to three servings of low-fat dairy per day, with less than 25% of daily caloric intake from fat,” Dr. Maehara says. “It has been shown that this low-sodium diet actually lowers the risk of colorectal cancer, cardiovascular disease, premature aging, and gout in men.”
A healthy eating plan also includes the beverages you drink. Limiting consumption of sodas and other high-calorie, high-sugar beverages is associated with lower rates of chronic disease. Moderate or reduced alcohol consumption is also crucial for a healthy heart and brain as you age.
MORE PLANTS, LESS MEAT
Every diet that may promote longevity has one thing in common: Fresh fruits, vegetables, whole grains, and legumes such as beans are emphasized, while red meats, processed foods and unhealthy fats are limited.
“A well-balanced diet is key for best results overall,” Dr. Maehara says. “While plant-based diets have been shown to improve many health outcomes, it is also important to incorporate whole grains, such as brown rice, whole-wheat bread, whole-grain cereal, and oatmeal.”
Eating a plant-based diet doesn’t mean you have to go completely vegetarian. Although specific guidelines vary by age, sex and activity level, in general, you should aim to eat:
- Ample fruits and vegetables. Avocados, berries, and dark leafy greens are excellent choices for good health.
- Bone-strengthening calcium and vitamin D. In addition to dairy sources, leafy greens, fish and eggs are great choices. Sunlight exposes you to vitamin D, too.
- More whole than refined grains. The dietary fiber in whole grains can protect against diabetes and heart disease.
- Plenty of protein. Figure half a gram of protein per pound of body weight, and try to make at least one of your daily protein servings from a plant-based source such as tofu, beans, or nuts.
FOCUS ON HEALTHY FATS
Monounsaturated and polyunsaturated fats, also known as “good” fats, are an important part of a healthy diet and can lower heart disease risk by maintaining a healthy cholesterol level.
“One study showed that when individuals replaced their saturated fat products with polyunsaturated fat products, it reduced their risk of coronary artery disease by 29%,” Dr. Maehara says. “Certain cooking oils such as olive, canola, and peanut are good sources of polyunsaturated and monounsaturated fats. So are avocados, certain nuts, and fatty fish.”
Avoid trans fats, found in processed foods with partially hydrogenated oil, and limit saturated fats, which are found in red meat, full-fat dairy products, coconut oil, and palm oil. These types of fats can increase your cholesterol levels, which can hurt your heart.
“Saturated fat should make up no more than 10% of total caloric intake, according to the Dietary Guidelines for Americans,” Dr. Maehara says.
INDULGE — IN MODERATION
As a rule, a healthy diet should limit alcohol, red meat, food high in added sugar or sodium, and ultra-processed foods, which are also often high in sugar or sodium. But no matter how long you live, life is still short.
“Yes, it is fine to indulge once in a while,” Dr. Maehara says.
Occasionally indulging in your favorite snack, glass of wine or cocktail, or ice cream won’t derail your diet. It can also be hard to stick to a healthy eating plan if you never let yourself have a treat. The key is moderation.
“Moderation is absolutely necessary in order to maintain a healthy lifestyle, Dr. Maehara says. “These types of foods cannot be the staple in one’s diet.”
Consulting a registered dietitian may help you develop an eating plan that works with your health concerns, lifestyle, cooking skills, and budget. If you have certain health conditions, such as diabetes or heart disease, your consultation may even be covered by insurance.
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