The life expectancy of man nowadays becoming short than usual as we enter the era of environmental pollution, food contamination and irritants of daily life. The effects of these factors however can be minimized by living in healthy diets even in your elder years. In a recent study by the University of Maryland, Food science and Nutrition Department, researcher Amy Anderson said “Some people have suggested in the past that it doesn’t matter too much what people eat at an older age, but our study and previous studies, support the idea that the older adults can affect their health and longevity by following a dietary pattern that is high in healthy foods.”
- One of the main culpable ones to affect human longevity is the food elements (fats) that are saturated and blocks in the cardiovascular circulatory system. Most people are unaware of the negative effects of saturated fats found in meats and high-fats dairy products, which has been known to raise blood cholesterol levels. For a healthy heart, we should eat more fruits and vegetables that are high in vitamins and minerals and other nutrients need by the body out of danger/ risk of heart disease as it is a low calorie and packed in anti-oxidant compound. Reduce the amount of oil you consume to cook food and that automatically reduce calorie intake for your body, thereby at the same time reducing the possible ailments like obesity which eventually increase the risk of hyper tension, heart attack and stroke. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
- Excessive carbohydrates also contribute to create health adverse effects. After digestion, excessive glucose is converted into a storage carbohydrate called glycogen that is stored in skeletal muscles and liver cells. It serves as energy stored for muscle contraction and in liver cells it can be converted into glucose to sustain more energy. Other amount of excess glucose is converted into fat. However, excessive glucose in the body can become toxic and contribute to diabetes, eye sight and teeth problems, aging, obesity, high blood pressure and heart disease.
- Favor fresh foods to prepare available in all day life. Fresh produce certainly contains more nutrition content than the food kept in the refrigerator or reheated for a certain period of time. Most processed foods contain chemical preservatives, food colorings and excessive amount of salt which in the long run can have adverse effect to your health. Eating fat free foods must be your first priority.
- Eat plenty of fruits and vegetables. It is mentioned again and again to consume more fruits and vegetables in your diet to achieve healthy nutrition. These foods are good carbohydrates and high in fiber. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well.
- Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Many sugary foods are also high in fat, so they’re calorie-dense.
- Drink plenty of water daily, water will hydrate and cleanse your entire system.