You are what you eat—and what you’re eating can either prolong or shave years off your life span. In fact, the majority of Americans are not consuming a nutritionally balanced diet. According to statistics from the Centers for Disease Control and Prevention (CDC), less than one in ten U.S. adults and adolescents consume the recommended amount of fruits and vegetables—and about half of adults drink a sugary beverage on a daily basis. Americans have one of the shortest life expectancies compared to other high-income countries around the globe. And one of the main reasons concluded that longevity is tied to five lifestyle factors, diet being one.
1. You’re eating ultra-processed foods
Enjoying the occasional cold antipasto platter might be good for the spirit, yet consuming pepperoni, salami, and other popular processed meats (bacon, ham, sausage, hot dogs, lunch meats) as well as ready-made meals, packaged desserts, and ice cream as part of your regular diet can speed up the end of your life.
2. You’re not using olive oil
According to an eight-year study published in a 2020 journal of Molecular Cell, researchers from University of Minnesota Medical School discovered that the fat in olive oil activates a pathway within the cells connected to increasing longevity, along with preventing age-related diseases.
3. You’re drinking alcohol too often
While red wine can offer some health benefits, research published in the journal Cancer indicates that Japanese adults who drink moderately were more likely to be diagnosed with cancer (specifically gastrointestinal, prostate, and breast) compared to those who rarely or never drank.
4. Your meal plan is low in produce
Diets that lack fruits and vegetables can have an impact on longevity. Produce contains antioxidants, along with fiber and other nutrients, linked to reducing chronic diseases, such as heart disease and certain cancers. Research established that a plant-based eating plan may lead to a longer life, as well as higher chance of good cardiovascular health.
5. Your food choices are lacking in fiber
Whole grains can add years to your life, say medical researchers from University of Otago. A study found that data from 8,300 adults living with either type 1 or type 2 diabetes found that those who ate more fiber-rich foods (i.e. brown rice, brown pasta, legumes) were less likely to face premature death compared to those who consumed minimal amounts of fiber. The reason? Improved blood glucose levels.
6. You’re not snacking on nuts
A few nuts can go a long way. A 30-year study discovered that those who added nuts to their daily regimen lived longer and were less likely to die from cancer, cardiovascular disease, and respiratory disease.
7. You’re overloading on sodium
Eating too much salt has been associated with a shorter lifespan. Diets high in sodium are linked to hypertension and heart disease. In fact, a nearly 30-year study which compared the heath and eating habits among citizens of 195 countries, concluded that high intake of sodium was one of the top three leading dietary risk factors for death.
8. You’re consuming acid-forming foods
A published paper looked at the association between health and Potential Renal Acid Load (PRAL), which determines whether food is acid- or alkaline-forming. Diets high in PRAL (meat, cheese, processed foods) have been associated with metabolic issues, such as diabetes, hypertension, and chronic kidney disease. One study of more than 92,000 Japanese patients established a link between high PRAL and mortality.
9. You’re not sipping green tea
Researchers from China have evaluated the benefits of tea leaves. Habitual tea consumption is associated with lower risks of cardiovascular disease and all-cause death. The favorable health effects are the most robust for green tea and for long-term habitual tea drinkers.
10. You’re eating a diet that’s making you gain weight
Consuming too much food in one sitting, and overloading on calories at mealtime is likely to lead to an elevated Body Mass Index (BMI), a measurement that estimates body fat. Being overweight can shorten lifespan as it is linked to diabetes, heart disease, and other chronic diseases. Obesity is primarily caused by eating too much (of the wrong foods!) and moving too little.
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