EAT WELL LIVE LONG
What we eat profoundly impacts our lifespan as well as our health. Scientists have studied the diets of those living in the Blue Zones for decades. These Blue Zones are areas around the world where people tend to live much longer and healthier life spans than average and include diverse regions such as Okinawa in Japan and Sardinia in Italy.
Here are 6 top tips from Blue Zone studies to help you live longer and healthier!
- Use olive oil daily.
Harvard nutritionists have found that a daily tablespoon of olive oil can prolong life – add it to salads and vegetables. Daily consumption can also reduce the risk of death from heart disease by up to 19%.
2. Eat fish twice a week.At least two portions of oily fish a week can reduce the risk of premature death by 8%. Opt for salmon, herring, anchovies sardines, mackerel.
3. Drink three cups of coffee a day.Coffee is full of antioxidants and plant nutrients. One study by Queen Mary University found this reduced your risk of premature death by up to 25%. Opt for organic and freshly brewed and avoid unhealthy additions such as syrups and sugars.
4. Eat legumes every day.The University of Bergen found eating legumes was the single most advantageous dietary addition to increase lifespan. Legumes are low in fat, high in plant based protein and help lower cholesterol. Choose lentils, beans and chickpeas.
5. Snack on nuts.25g of plain nuts a day provides great sources of magnesium, selenium and other minerals crucial to general wellbeing. Take a small pot of nuts in your bag for a healthy snack on the go.
6. Breakfast on porridge.The humble porridge can add an extra 2 years to your life according to one study. A healthy whole grain providing soluble fibre to help lower cholesterol and balance blood sugar to release energy slowly throughout the morning to keep you going until lunch.
