In my last post we started to talk about 7 heart healthy foods that promote longevity, which will be further discussed below.
# 3 Walnuts, nuts and other seeds
Supplementing your longevity diet plan with essential boosting nutrients such as nuts and seeds is of paramount importance for good health. They are a wonderful source of dietary fiber required in order to stay healthy. In recent studies, researchers have found that the consumption of walnuts as a whole including the skin helps in imparting a multitude of nutritional benefits. You have the option to consume it either as a whole or as nut and seed butters, enjoying at least 1-3 ounces each day.
Raw nuts are a great source of healthy fats which you would want to consume more the moment you remove non-vegetable carbs from your diet. They contain sufficient minerals and vitamins which makes a great snack when energy starts to flag. These heart healthy foods can also be added to different recipes to enhance flavor as well as adding extra nutrients. First of all, they contain mostly unsaturated fats which are heart healthy. They help to lower inflammation in every part of the body, specifically the blood and heart.
Walnuts contain omega-3 fatty acids which helps to ensure the brain is functioning well, improves heart health as well as achieve optimum or desired weight. A recent scientific study states that a shortage of omega-3 fatty acids, which is provided by walnuts, can result in hyperactivity, tantrums and irritability in kids. Adding walnuts to a child’s diet helps to resolve the EFAs deficit and can brighten up their mood. It can even be applied to adults who are suffering from stress and depression. Some other sources of omega-3 fats include seeds, flax and hemp seeds.
Other nuts such as almonds and cashews are good sources of iron and magnesium which can improve your healthy metabolism and ward off high insulin levels and fatigue. Aside from having high fat content, seeds and nuts can help in regulating metabolism and avoid unhealthy foods cravings. However, all nuts are not the same as some may deliver higher amounts of healthy fats, and varying levels of proteins and carbs.
Based on a recent 30-year study, it was found that people who consumed at least one ounce of nuts 7 times a week were 20 percent more likely to live longer in comparison to those who did not include nuts in their diet. Eating nuts for not less than 5 times per week will result in an overall reduction in mortality risk caused by heart disease, cancer, and respiratory diseases.
# 4 Leafy Greens and Vegetables
Green foods are heart-healthy foods and should be the key cornerstone of every plan for optimal health. They’re loaded with sufficient vitamins, protein, minerals and are known as the most alkaline foods that can be found throughout the year. Leafy green vegetables such as broccoli, kale and spinach are few of the best to consume because they’re rich in protein, calcium, magnesium, chlorophyll and irons.
Along with B6 vitamins, Vitamins A and C are also found in leafy green vegetables. Kale provides high vitamin K content for bone-building, which is necessary to stay active all year round. Leafy greens are also proven to be the best anti- cancer foods which play important roles in blocking the early phase of cancer and can even reverse the outcome of some major health problems. They are packed with an abundance of carotenoids, antioxidants and some other compounds which are proven to increase your protection against diseases. The antioxidants act as an agent in safeguarding the heart against cardiovascular disease and even help prevent some birth defects among pregnant women.
Moreover, the vitamins found in leafy green vegetables helps to reduce homocysteine levels which lowers the risk of heart disease. One of the most attractive benefits of dark leafy greens is that they contain low levels of calories, carbohydrates and glycemic index factors. These characteristics allow them to facilitate maintaining and achieving the optimum healthy body weight. Including more green vegetables in a balanced diet also causes an increase in dietary fiber intake which helps to regulate the digestive system, achieving bowel health as well as weight management.
Researchers have discovered that a gene known as T-bet, or TBX21, respond particularly to leafy greens. TBX21 (T-Box Transcription Factor 21) is a Protein Coding gene. Diseases associated with TBX21 include Asthma, Nasal Polyps, And Aspirin Intolerance and Immunodeficiency 88. These immune cells are vital for the production of immune cells present in your gut, responsible in handling inflammatory diseases and can even reduce the risk of bowel cancer. People who do not eat three or more servings of dark leafy greens per day are missing out on major health advantages!
Vegetables belong to a diverse food group with a wide variety to select from and plenty to match everyone’s tastes and preferences. The easiest and most effective ways to increase vegetable intake is by juicing your vegetables with sprouted beans. This is because juicing makes it easily digestible and allows your body to absorb every nutrient present in the vegetables where some micro nutrients may be lost during cooking. Based on a featured article, middle-aged people who eat a cup of cooked greens each day are able to live longer than those who didn’t add leafy greens in their meals