Onger life
exceptional longevity, with a high proportion living until 90 or over.
Their diets are rich in pulses, potatoes and sweet potatoes, along with mainly non-wheat wholegrains such as oats, rice, barley and quinoa.
Swap red meat for fiSh
High intakes of red meat are unheard of in countries that have the greatest number of centenarians. Fish takes pride of place at the meal table with meat featuring only now and then.
It’s unsurprising really, since fish is high in protein, low in saturated fat and packed with a wide range of nutrients.
Many of the health benefits of fish are attributed to its omega 3 fats. In a 2013 study of a group of elderly people, those who had the highest levels of omega 3 fats in their blood actually lowered their risk of dying early by 27 per cent.
eat aS nature intended
Take a look around a supermarket and it’s easy to find thousands of products that are completely unrecognisable from their natural state such as chicken nuggets or frosted flakes.
But these types of foods don’t feature in the traditional diets of those people who live long and healthy lives in Japan or the Mediterranean, where people are more likely to eat natural, fresh unprocessed foods.
ChooSe naturally paCkaged fatS
Whether you follow a low-fat diet like the Japanese or a higher-fat Mediterranean eating plan, getting your fats from natural foods such as olive oil, nuts, seeds and oily fish as opposed to those found in saturates and trans fats (red meat, cheese, pastries, takeaways, biscuits and cakes) is likely to help you live longer.
High intakes of saturates and trans fats increase blood cholesterol, a key risk factor for heart disease.
But research is increasingly showing that these fats may also raise the risk of other diseases including Type 2 diabetes, dementia and certain cancers because they trigger inflammation in the body.
doSe up on the SunShine vitamin
Despite being able to make it ourselves, a lack of vitamin D is one of the most common nutritional deficiencies in the world. Most vitamin D is made when the skin is exposed to the sun’s UVB rays so people who cover up or are housebound are at particular risk of deficiency.
You need only short periods of exposure and it’s still important to follow sun safety advice and make sure skin doesn’t burn. You can top up your body’s vitamin D stores by eating such things as oily fish, mushrooms and eggs.
eat a rainbow
Until recently it was believed the health-promoting benefits of plant foods are down to fibre, vitamins and minerals. Now research shows they naturally contain thousands of other compounds: phytochemicals. These often reside in the outer layers and are responsible for the colour of vegetables and fruits. The more colours you eat the wider the variety of phytochemicals.
drink plenty of fluidS
The body is two-thirds water so it’s no wonder water is vital for all bodily functions. It carries nutrients in the blood, removes waste, regulates temperature and acts as a lubricant and shock absorber.
Research from the European Food Safety Authority suggests adequate daily intakes of water are about 2 litres (3.5 pints) for women and 2.5 litres (4.25 pints) for men.
Extracted from Eat Better Live Longer by Dr Sarah Brewer and Juliette Kellow, published by Dorling Kindersley (£16.99). To order, please call The Express Bookshop on 01872 562310, send a cheque/PO payable to Express Bookshop to Express Bookshop, PO Box 200, Falmouth TR11 4WJ or order online at expressbookshop.co.uk. UK delivery is free.