Why this is labeled part 1 is that there is a whole other side to keeping young which I hope to bring soon.. Let us just consider the nutritional angle first. Without further ado, here you go..
What to Put on Your Plate
1.) Red Wine
A powerful antioxidant in grapes and red wine, called
resveratrol , may help lower your odds of getting cancer,
heart disease , and premature aging.
2.) Fish
Omega-3 fatty acids in fatty fish offer many anti-
aging benefits. They help protect your heart, lower your
odds of having a stroke, and may even help guard against
Alzheimer’s disease. Help yourself to two servings a week
of fatty fish such as salmon, lake trout, or tuna.
If you typically get tuna from a can, choose albacore
packed in water for the most omega-3s. If you don't eat
fish, ask your doctor if you should take fish oil
supplements.
3.) Dairy
The calcium and fortified vitamin D in dairy foods are
crucial to strong bones. They help prevent osteoporosis, for
instance. Include 3 cups of low-fat milk, yogurt, or other
dairy products a day. By choosing low-fat instead of
regular dairy, you’ll help keep your cholesterol levels in
check, making you less likely to get heart disease.
If you don't eat dairy, look for other foods (like soy milk,
almond milk, or cereals) that are fortified with calcium and
vitamin D.
4.) Olive Oil
Four decades ago, researchers from the Seven Countries
Study concluded that the monounsaturated fats in olive
oil were largely responsible for the low rates of heart
disease and cancer on the Greek island of Crete. Now we
know that olive oil also contains polyphenols, powerful
antioxidants that may help prevent age-related diseases.
5.) Yogurt
In the 1970s, Soviet Georgia was rumored to have more
centenarians per capita than any other country. Reports
at the time claimed that the secret of their long lives was
yogurt, a food ubiquitous in their diets. While the age-
defying powers of yogurt never have been proven directly,
yogurt is rich in calcium, which helps stave off
osteoporosis and contains “good bacteria” that help
maintain gut health and diminish the incidence of age-
related intestinal illness.
6.) Chocolate
The Kuna people of the San Blas islands, off the coast of
Panama, have a rate of heart disease that is nine times
less than that of mainland Panamanians. The reason? The
Kuna drink plenty of a beverage made with generous
proportions of cocoa, which is unusually rich in flavanols
that help preserve the healthy function of blood vessels.
Maintaining youthful blood vessels lowers risk of high
blood pressure, type 2 diabetes, kidney disease and
dementia.
7.) Nuts
Studies of Seventh-Day Adventists (a religious
denomination that emphasizes healthy living and a
vegetarian diet) show that those who eat nuts gain, on
average, an extra two and a half years. Nuts are rich
sources of unsaturated fats, so they offer benefits similar
to those associated with olive oil. They’re also
concentrated sources of vitamins, minerals and other
phytochemicals, including antioxidants.The fats in nuts are among the healthiest you canfind. If you avoid nuts because they're high in fat, thinkagain. In fact, one study showed that snacking on nuts cutthe risk of high blood pressure and high cholesterol byabout 20%. You only need to eat 1/4 of an ounce a day toget the benefits -- that’s about 4 almonds.Beans and lentils. These foods give you loads of fiber and.plant-based protein, so they’re an age-protectingalternative to red meat with saturated fat, which is linked toheart disease and diabetes. Beans and lentils areinexpensive and easy to add to soups, casseroles, and sidedishes.
8.) Whole Grains
Avoiding all carbs makes no sense, when whole grains such
as whole wheat , oats , brown rice, farro , barley and wheat
berries are so rich in fiber, which keeps your digestive
system regular and helps you feel full. Their low glycemic
levels mean that they don't play havoc with your blood
sugar levels. Choose bread, pasta and cereals made from
whole grains, and incorporate whole grains into your
cooking. Whole grains have been widely accepted as a
smart way to combat all types of illnesses, such as heart
disease, colon and breast cancer, diabetes, high blood
pressure, and stroke. Refined grains filter out the many
nutrients intrinsic in natural whole grains, and therefore
don't provide the same benefits.
9.) Cruciferous Vegetables
This powerhouse family includes broccoli, cabbage ,
cauliflower, kale , turnips and Brussels sprouts . They are an
effective aid to the body in fighting toxins and cancer. And
they have a high concentration of antioxidants and sulfur,
which provide energy and can keep your skinhealthy. If you
eat them raw or lightly cooked their protection properties
are even more effective.
Three particular antioxidants -- vitamin C, zinc, and beta-
carotene -- help protect your vision from macular degeneration, the leading cause of blindness after age 64. If you already have macular degeneration, eating foods with these nutrients may slow its progress. Dark green, leafy vegetables -- spinach, kale, collard, and mustard greens -- are great sources. But you also help your eyes when you eat bright-colored produce, including corn, peppers, oranges, and cantaloupe.
Foods to Avoid
For the best anti-aging diet, it’s important to limit foods
that can harm your body. It’s easy if you follow these
guidelines.
1.) Go easy on high-fat meat, high-fat dairy, and bakery
treats. The saturated fat found in these foods can clog your arteries, which can lead to heart problems.
2.) Limit added sugar as much as possible. Eating too much sugar can send your blood sugar levels on a roller-coaster ride of ups and downs. Over time, excess calories may cause insulin resistance, which can lead to type 2 diabetes. Diabetes damages your blood vessels and often leads to heart disease.
3.) Spare the salt. Eating too much salt, or sodium, can raise your blood pressure. Over time, high blood pressure can damage many parts of your body, including your kidneys, your eyes, and your brain. Limit sodium to 2,400 milligrams -- about 1 teaspoon of table salt -- throughout your entire day. If you have high blood pressure, or have diabetes or chronic kidney
disease , you should eat even less: no more than about
1,500 mg a day. Check labels for the sodium content in canned, frozen, and boxed foods. Packaged foods typically pack in a lot of salt -- you may be eating more than you realize.
Look out for the sequel to this article..Stay Healthy!
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