Do you wish to live a long, healthy life? We are all aware that we can’t live forever but we can take good care of our health by nurturing our bodies the best ways possible which will naturally help us extend our lives.
According to researches, experts have identified people who tend to live longer and healthier lives are consistent in eating meals that help to nourish the body for maximum health. In other words, they only consume foods that are beneficial to the body and avoid foods that are processed, packaged or those that contain additives.
Though there are chances that genetics may predispose us to many kinds of diseases, we still have control over our health and dietary choices. Although there are no guarantees about how our health might be when we age or how long we’re going to live, there are effective steps that could be taken to live a healthier and more enjoyable life. There are 7 heart healthy foods that promote longevity which will be discussed below.
#1 – Blueberries
Blueberries have been described as “super-fruits” as they are capable of blocking as well as reversing most of the aging consequences. They are incredible anti-aging food that keeps the brain healthy by boosting mental health. The dark hues present in berries shows their high antioxidant content, which ward off free radicals that lead to aging and stop new cells from growing in order to stay healthy.
Besides being a powerhouse sources of antioxidants which delivers multiple benefits, blueberries also possess the ability to bring positive impacts to multiple aging processes. Recent studies have shown that blueberry extracts can signifcantly increase life span. Blueberries also deliver maximum nutrition for minimum calories. With regular consumption, belly fat could also be reduced.
In comparison to other fruits, blueberries contain less sugar so it is less likely to affect your insulin levels, making them a great option for a fast guiltless snack. As they are low-glycemic fruits, they help to keep your insulin levels balanced as well as keep you focused. These fruits are also packed with fiber which keeps your digestion on track, maintain your cholesterol levels, and develop a healthy weight necessary for optimal longevity.
Berries of all kinds are healthy which contain concentrated amounts of phyto chemicals which help to fight heart disease, DNA damage, metabolic syndrome and even cancer. As a result, blood vessels will be more flexible which can help avoid the risks of developing a heart disease. Rather than the whole fruit, it’s the particular flavanoid components of blueberries which deliver so many healthy benefits. These compounds are able to enhance high blood pressure, decrease cardiovascular risk factors as well as enable the brain to function well even after stroke.
Recent studies have proven that blueberries help to prevent brain deterioration as well as protect memory-associated regions of the brain from possible oxidant and inflammatory damages.
Blueberries are becoming a critical element of a science-based longevity program due to their richness in anthocyanins and pterostilbenes. Researches have discovered new data showing that blueberries are capable of delaying aging and can lead to longevity.
#2 – Avocados
People do not consume avocados mainly because of their unique taste, but also because of their impressive heart health benefits. Avocados represent one of the most nutrient-dense foods which provide health-boosting nutrients such as protein, magnesium, vitamin E, B6 vitamins and folic acid. Besides, they are a good source of anti-inflammatory fats that minimizes aging in the body.
According to a dietitian in Washington, avocados are rich in mono- and poly unsaturated fats which enable energy to be generated easily. Consequently, blood cholesterol levels and risk of heart disease can be minimized. This fruit does not only help to reduce bad cholesterol, but also boost levels of good cholesterol. As stated in Reader’s Digest, the high contents of monounsaturated fats can help restrain insulin resistance which aid in regulating blood sugar levels. Among all the fruits, the low carb and sugar levels present in avocado helps to better maintain blood sugar. Apart from that, the high levels of potassium present in avocados help to keep blood pressure under control.
As avocados are a water-packed source of fat, they are easily digested and absorbed into the body compared to processed or animal-based fats. The consumption of avocados is most effective when they are ripe as it is where their nutrients have entirely developed and are best tolerated. Avocado acts as a great multi-purpose food to satisfy cravings and can even be used as a fat replacement when it comes to baking. It can also be used to substitute some of your favorite dairy dishes. Other than that, it can also be added to soups, dessert whips, as well as other recipes.
Research has shown that avocado consumption leads to multiple positive health effects which include better weight management and appetite booster. The publication of a Nutrition Journal based on a 7 year analysis in 2013 discovered that avocados are linked to a minimized risk of metabolic syndrome where a variety of symptoms are shown which may increase the likelihood of stroke, cardiovascular disease as well as diabetes. It also enables better absorption of other nutrients into the body.
Other than that, researchers have also revealed that avocados help to optimize cholesterol levels within as little as one week, and contain compounds that restrain and destroy oral cancer cells and enables protection against liver destruction. However, even though consumption of avocados provides many health benefits, the main risk of this fruit is over consumption which may cause weight gain due to the fat content. It may also resort to nutritional deficiencies as fat takes a longer time to digest, which keeps you feeling full for a longer period of time compared to other nutrients.