How to Eat for a Long and Healthy Life

🌈 Abstract

The article discusses dietary patterns and their association with longevity and healthy aging. It provides insights from experts on the key dietary factors that can contribute to a longer and healthier life.

🙋 Q&A

[01] Prioritize protein, especially from plants

1. What are the benefits of consuming more protein?

• Research suggests that those who consume more protein tend to live longer and stay stronger and healthier later in life compared to those who consume less.
• Protein is key to maintaining strong muscles and bones, which can help older adults stay active and avoid falls and fractures.
• Experts recommend that those 65 and older consume at least 0.45 to 0.54 grams of protein per pound of body weight per day.
• Plant-based protein sources like legumes, nuts, and whole grains seem to be especially beneficial, whereas protein from red and processed meat has been linked with shorter lives.

2. How can one optimize protein intake?

• To help the body better absorb and use protein, it's recommended to distribute protein intake across meals throughout the day.

[02] Incorporate bone-strengthening nutrients

1. What are the key nutrients for bone health as one ages?

• In addition to protein, it's important to get enough calcium and vitamin D to support bone health as one ages.
• Dairy milk, fortified plant milks, orange juices, and cereals can be good sources of both calcium and vitamin D.
• Calcium can also be found in yogurt, cheese, tofu, beans, and leafy green vegetables.
• Vitamin D can come from sunlight exposure, as well as foods like fish, mushrooms, and eggs.
• Experts recommend getting calcium from foods if possible, and consulting a doctor about supplements if falling short on either calcium or vitamin D.

[03] Pump up the polyphenols

1. What are the benefits of polyphenols?

• Fruits, vegetables, whole grains, nuts, and legumes are rich in polyphenols, which are antioxidant and anti-inflammatory compounds that can support healthy aging.
• Polyphenol-rich foods like coffee, green tea, berries, dark leafy greens, avocados, and extra virgin olive oil have been linked to reduced risks for various health conditions and a longer life.

[04] Focus on healthy fats

1. What are the differences between healthy and unhealthy fats?

• Diets high in unsaturated fats, found in plant oils, nuts, seeds, and avocados, have been linked with lower mortality.
• Diets rich in saturated fats, found in red and processed meats, seem to have the opposite effect.
• Fatty fish like salmon, tuna, anchovies, and sardines are rich in omega-3 fatty acids, which are associated with better brain health and a longer life.

[05] Limit ultraprocessed foods

1. What are the health risks associated with ultraprocessed foods?

• Ultraprocessed foods, such as packaged products, hot dogs, chicken nuggets, sodas, and many baked goods, are increasingly linked with greater risks for health conditions like heart disease, type 2 diabetes, dementia, and a shortened life span.
• Ultraprocessed foods are often high in "fast carbohydrates" that are quickly digested, leading to blood sugar spikes, which may increase the risk for type 2 diabetes and cardiovascular disease.
• Many ultraprocessed foods are also high in sodium, which can contribute to high blood pressure.

[06] Consider the big picture

1. What are the key characteristics of healthy eating patterns for longevity?

• More than any one food, it's the overall diet that matters for longevity.
• Eating patterns like the Mediterranean diet, plant-based diets, and diets based on federal guidelines for healthy eating have all been associated with reduced risks of earlier death.
• These healthy eating patterns prioritize a variety of unprocessed or minimally processed foods, including plenty of vegetables, whole grains, nuts, and legumes.
• Beyond these general guidelines, there is flexibility in how to eat for healthy aging, as "one size does not fit all."