The Mediterranean diet has been linked to a longer, healthier lifespan.Top choices include leafy greens, yogurt, nuts, lentils, pomegranates, salmon and olive oil.They\u2019re rich in nutrients that may protect against heart disease, cancer and cognitive decline.<\/p>\n
Did you know that making a few simple changes to the way you eat may add years to your life? It\u2019s true! Research has found that switching from a typical Western diet<\/a> to an eating pattern rich in fruits, vegetables, whole grains<\/a>, legumes, nuts and yogurt can lead to a longer lifespan.\u00a0And the Mediterranean diet just happens to be filled with these healthy foods<\/a>. While there are lots of options to choose from, some are especially powerful.\u00a0\n<\/p>\n So, if you\u2019re looking for the best Mediterranean diet foods<\/a> for a longer, healthier life, add these to your shopping list today.\n<\/p>\n 1. Broccoli <\/p>\n Eating plenty of veggies<\/a> is great for overall health. But if you\u2019re looking for one with superpowers, make it broccoli, says Janelle Leatherwood, M.S., RDN, CD<\/a>. \u201cThis cruciferous vegetable contains sulforaphane, a bioactive compound that is linked to a lower risk of cancer, diabetes and heart disease,\u201d she says.\n<\/p>\n What\u2019s the best way to prepare it? \u201cRaw or lightly steamed broccoli provides the most health benefits, but adding it to a soup or casserole is also a great way to enjoy this vegetable,\u201d says Leatherwood.\n<\/p>\n 2. Strained (Greek-Style) Yogurt <\/p>\n For plenty of protein and probiotics<\/a>, Lisa Andrews, M.Ed., RD, LD,<\/a> recommends plain, nonfat strained (Greek-style) yogurt. It\u2019s so good for you that one study found that people who frequently ate yogurt were less likely to die from almost any cause compared to those who rarely ate yogurt. If you need one more reason to toss a container into your shopping cart, the FDA has even approved a qualified health claim stating that eating yogurt three or more times weekly may lower the risk of developing type 2 diabetes<\/a>\u2014the No. 7 cause of death in the U.S.,\n<\/p>\n Don\u2019t just save this healthy, fermented food for smoothies and parfaits. It\u2019s also a fantastic way to add protein and probiotics to dips, salad dressings, soups and creamy pasta sauces.\n<\/p>\n 3. Dark Leafy Greens <\/p>\n \u201cSpinach, kale, arugula and their leafy cousins are packed with fiber, vitamins and antioxidants,\u201d says Bess Berger, RDN<\/a>. \u201cThey help reduce inflammation, support your gut and keep your arteries squeaky clean.\u201d Leafy greens also help keep your brain sharp<\/a>\u2014a central part of aging with grace and a strong predictor of a longer life.,\u00a0\n<\/p>\n If salads aren\u2019t your thing, that\u2019s quite all right. You can add kale or spinach to smoothies or enjoy cooked collard greens or Swiss chard.\n<\/p>\n 4. Lentils <\/p>\n Eating more legumes, like beans, chickpeas and soybeans, is a powerful way to promote longevity<\/a>. But don\u2019t overlook lentils. \u201cLentils are rich in plant-based protein, fiber and polyphenols, which together help reduce inflammation, support stable blood sugar levels and promote a healthy gut microbiome\u2014key factors linked to longer, healthier lives,\u201d says Leonila Campos, M.B.A., RD, LD<\/a>. \u201cTheir folate, magnesium and potassium content also supports cardiovascular health, one of the strongest predictors of longevity.\u201d\n<\/p>\n Legumes, like lentils, are budget-friendly and shelf-stable, says Karolin Saweres, M.S., RDN, LD<\/a>. \u201c[They are also] one of the simplest ways to shift toward a more plant-forward, heart-healthy eating pattern that supports long-term health and longevity,\u201d she adds.\u00a0\n<\/p>\n Need cooking inspo? \u201cStir lentils into soups or pasta sauces, use them in grain bowls or make a warm lentil stew for a hearty plant-based meal,\u201d recommends Saweres.\n<\/p>\n 5. Nuts <\/p>\n \u201cNuts are the ultimate snack. They\u2019re full of healthy fats, plant protein and fiber,\u201d says Berger. Some research shows that eating about 1.5 ounces of nuts per day as part of a heart-healthy diet can lower your risk of cardiovascular disease\u2014the leading cause of death in the U.S.,\u00a0\n<\/p>\n Eating nuts daily is also linked with healthier aging among older folks. Because what\u2019s good for your heart tends to also be good for your brain, nuts may additionally protect cognitive function as you age.\u00a0\n<\/p>\n Of course, you can always snack on a handful. But why stop there? \u201cToss them into salads, yogurt or just grab a handful when life gets nutty,\u201d says Berger.\n<\/p>\n 6. Olive Oil <\/p>\n When you think of the Mediterranean diet, olive oil is probably one of the first foods that comes to mind. Indeed, this healthful oil is linked with a plethora of benefits that may lead to a longer, more vital life. \u201cExtra-virgin olive oil is like liquid gold for your body,\u201d says Kari Hamrick, Ph.D., RD, LD<\/a>. \u201cIt is rich in antioxidants and healthy fats that protect your heart, fight inflammation and nourish every cell,\u201d she explains.\u00a0\n<\/p>\n While olive oil\u2019s heart-healthy fats get most of the attention, this oil is also rich in beneficial compounds called polyphenols. \u201cThe polyphenols found in olive oil are believed to promote longevity by helping to protect against inflammation and cognitive decline, while also supporting healthy metabolic function,\u201d says Elizabeth Harris, M.S., RDN, LDN<\/a>.\n<\/p>\n 7. Pomegranates <\/p>\n If there\u2019s one fruit that\u2019s practically synonymous with the Mediterranean diet, it\u2019s pomegranates. These ruby-red fruits are full of antioxidants, fiber, vitamins and minerals. No wonder they\u2019ve been shown to help protect against cancer and inflammation.\u00a0\n<\/p>\n They may also be beneficial for long-term blood sugar management, says Leatherwood. \u201cIf you\u2019re looking for a new fruit to try, pomegranates stand out for their well-documented mechanism of enhancing insulin sensitivity,\u201d she explains. That makes them one of the more diabetes-friendly fruits out there, she adds.\u00a0\n<\/p>\n 8. Salmon <\/p>\n Salmon is one of the best sources of long-chain omega-3 fatty acids<\/a>, unique polyunsaturated fats linked to heart and brain health. The omega-3s in salmon may also help extend your lifespan. For instance, one study found that consuming 1,000 milligrams of omega-3s per day may help slow biological aging<\/a> in older adults.\u00a0 Considering that just 3 ounces of cooked salmon contains between 1,500 and 1,800 mg of omega-3s, salmon is a slam dunk for healthy aging<\/a>.\n<\/p>\n Our Expert Take <\/p>\n Following a Mediterranean diet can help you age with grace, and it may even help you live longer. This healthy eating pattern is rich in fruits, veggies, nuts, legumes, whole grains, seeds, fatty fish and olive oil. But if you\u2019re looking for the best Mediterranean diet foods that may help you live longer, think broccoli, leafy greens, strained (Greek-style) yogurt, nuts, lentils, pomegranates, salmon and, of course, olive oil. They\u2019ve been shown to protect against a long list of age-related illnesses, including heart disease, cancer, type 2 diabetes and cognitive decline. So, stock up today to extend your lifespan for years to come!<\/p>\n","protected":false},"excerpt":{"rendered":"The Mediterranean diet has been linked to a longer, healthier lifespan.Top choices include leafy greens, yogurt, nuts, lentils,…\n","protected":false},"author":2,"featured_media":270072,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-270071","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/270071","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=270071"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/270071\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/270072"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=270071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=270071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=270071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}