Every time you sit down for a meal, yourchoices impact your health, and arecent studyshowed a poor diet is linked to health issues ranging from diabetes and heart disease to cancer and decreased life expectancy. The good news iscleaning up your dietcould help you live longer. Here, three healthy-eating tips to incorporate into your everyday life that can make a big difference:
CUT BACK ON PROCESSED FOODS
“Ultra-processed foods[likesoda, candy and packed foods] have a very low nutritional quality, [are high in calories], contain lots ofexcess sodiumandadded sugarand are low infiber,” explains Maira Bes-Rastrollo, PhD, professor of preventive medicine and public health at the University of Navarra in Spain. “They have been associated with higher risk of obesity, depression, hypertension, cardiovascular disease and cancer — all diseases with higher rates of mortality.”
Bes-Rastrollo co-authored a 2019studyshowing those who ate more than six servings of ultra-processed foods per day had a 62% higher risk of dying during the 10-year study period than those who ate the least ultra-processed foods. For each additional serving of ultra-processed food, the risk of all-cause mortality (or the risk of dying from any cause) increased 18%.
“Learnhow to read the ingredients listand be aware that if a product has a lot of ingredients with additives like emulsifiers, colorants andtypes of sugar, it’s more likely to have negative consequences for your health.” Instead, try toshop the outer aisles of the supermarketor at yourlocal farmers marketwhere you can stock up on whole foods.
CONSUME HEALTHY CARBS
Althoughlow-carb dietshave been associated with weight loss, newresearchpublished in the European Heart Journal found steering clear of carbohydrates might also increase the risk of cancer, cardiovascular disease and all-cause mortality.
Those at the highest risk consumed fewer than 214 grams of carbs per day, which researchers suggest could lead to lower intake of fiber-rich fruits and veggies and increased consumption of animal-based proteins, cholesterol and saturated fat.
Moreover, a low intake ofwhole grains(defined as fewer than three servings per day) was the most significant risk factor for a cancer diagnosis, according to additional 2019research.
However, these studies aren’t a license to go carb-crazy. Instead, Dr. David Ludwig, a professor at Harvard Medical School, suggests reducing your intake of fast-digesting carbohydrates like refined grains and opting forcomplex carbohydratesthat provide sustained energy, including whole fruits, non-starchy vegetables, legumes and minimally processed grains such assteel-cut oatsandquinoa.
EAT LIKE THE GREEKS
If you have a history ofheart disease, a recentstudyfound adopting aMediterranean dietthat includes lots of fruits and vegetables,seeds、坚果、fishandolive oil, was associated with a 39% lower risk of dying from cardiovascular disease.
“This eating style helps lowerlevels of inflammationthat are linked to heart disease,” explains Marialaura Bonaccio, PhD, an epidemiologist who co-authored the study. Additional research shows Mediterranean diets are linked to lower blood pressure anddecreased risk of depression and dementia.
“我们相信在地中海饮食就是其中之一of the best ways to live in good health, even if you’ve already had a heart attack or stroke,” says Bonaccio. “We should keep promoting the Mediterranean diet … and [encourage people to]stop consuming junk food.”
