A sustainable change in diet can increase life expectancy by up to ten years. All you need to do is reduce your consumption of unhealthy foods and instead eat special healthy foods.
A new study involving experts from the University of Bergen used data from the UK Biobank to examine how adherence to healthy eating habits affects life expectancy. The results are published in the English-language journal “Nature Food”.
Nutrition influences life expectancy
It is well known that nutrition plays an important role in health and also in life expectancy. Adhering to healthy eating habits can prevent non-communicable diseases and significantly increase life expectancy, the researchers explain.
Food for increased life expectancy
According to the experts, you should ensure a moderate consumption of whole grain products, fruit, fish and white meat. In addition, a high intake of milk and dairy products, vegetables, nuts and legumes is beneficial for life expectancy.
Avoid these foods
In addition, life expectancy benefits if you only consume certain foods in very small quantities or, at best, even avoid them completely. For example, you should only consume relatively small amounts of eggs, red meat and sugary drinks if you want to increase your life expectancy, the team explains.
The researchers continue that the consumption of refined grains and processed meat should only be carried out in as small quantities as possible.
This means life expectancy benefits the most
In general, according to the team, the greatest gains in life expectancy come from consuming more whole grains, nuts and fruits, and fewer sugary drinks and processed meats.
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If you stop unhealthy eating habits and stick to the nutritional recommendations of experts in the long term, this can extend the life expectancy of men at the age of 40 by 10.8 years, while women at this age benefit from an increased life expectancy of 10.4 years, report the researchers.
Further research from last year also found that changing your diet from a typical Western diet to a healthier diet starting at the age of twenty can increase life expectancy by 10.7 years for women and even 13 years for men.
The largest gain in life years in the study was attributed to eating more legumes, more whole grains and more nuts, as well as a reduction in red and processed meat consumption.
Dietary changes for a longer life
Taken together, the study results make it clear that a healthier and longer life can be achieved through a relatively uncomplicated change in eating habits. (as)