Scientists analyzed the diets of 150 people who live longest in the planet and then drew these 14 eating habits which help to increase longevity.
1. 95 % of the foods should derive from plants
Whole grains or refined and beans are always a large proportion of the diet of those who live longer. They eat various of vegetables each season of the year as well as pickled fruits or dried fruits and vegetables. The best foods to help you live longer is green leafy vegetables. One study showed that in middle age, those who consume each day a bowl of cooked vegetables will make the risk of dying in the next 4 years decrease by a half, in comparision to people who do not eat vegetables.
2. Eat meat no more than 2 times a week
Most families from the area which have more centenarians eat very little meat. Therefore, you should eat less than 60g meat, or a maximum of 5 times a month. Prioritizing chicken or lamb.
3. Eat fish daily
A study tracking 96,000 Americans from 2002 indicated that people who eat more fruits and vegetables and eat fish daily will live longest. In particular, prioritizing small and medium-size fish such as sardines, anchovies, cod because they do not contain much mercury and other chemicals. Eating about 90 g of fish every day will do very well for your health.
4. Reduce dairy
Human digestive system is not fully consistent with cow milk since it is high in fat and sugar. People living in Blue Zone often seek sources of calcium from plants. For example, a bowl of cooked cole provides you with calcium similar to a glass of milk. The products from sheep and goat milk, such as yogurt and cheese are very popular in the traditional meals of people living in Ikaria and Sardinia.
5. Eat half a bowl of cooked beans every day
Beans are the preferred food of the inhabitants from Blue Zone, especially black beans in Nicoya, Okinawa soybeans, lentils, white beans from the Mediterranean. Beans contain 21 % protein , 77 % complex carbohydrates and just a little fat. They are also rich in fiber and other nutrients than many other foods. Those who live longer always eat at least half a bowl of cooked beans a day, enough to supply the amount of vitamins and minerals the body needs.
6. Reduce the consumption of sugar
One of the important secrets of centenarians over 100 is sugar consumption is only about 1/5 of what we eat. They usually add honey to a cup of tea and rarely eat snack. So, try not to exceed 4 teaspoons of sugar per day in drinks and your foods. Besides, you should only eat biscuits or sweets… a few times a week; avoid canned foods.
7. Eat nuts daily
A 30-year study by Harvard indicated that people who eat nuts regularly have lower death rates by 20% compared to those who do not. Other studies also show that meals with nuts help lower bad cholesterol up to 20%.
8. Drink plenty of water
Scientists advise to drink 7 glasses of water a day. Many studies have shown that drinking enough water helps reduce the risk of blood clots. Additionally, if you drink water, you do not tend to drink those containing sugar or artificial sweeteners.
9. Drink green tea
People in Okinawa drink green tea all day. This kind of food has been proven to be effective in reducing the risk of heart disease and some cancers. People from Ikaria drink rosemary beer, wild sage and dandelion since the herbs contain anti-inflammatory substances.