5 eating secrets of the world's longest-lived people

Eating lots of fruits, vegetables, nuts and avoiding processed foods are habits of the world's longest-living group shared by an American nutritionist.

The food we eat every day has a big impact on our longevity. Dr. Poonam Desai, a nutritionist and lifestyle expert in New York, USA, shared 5 principles of food selection of the world's longest-lived people on the Tiktok channel.

“I also try to incorporate these rules into my daily routine,” she says.

Eat as many fruits and vegetables as possible.

Fruits and vegetables are good sources of folate, vitamin C and potassium. They are also an excellent source of fibre, which helps maintain a healthy gut and reduces the risk of bowel cancer. According to Dr Desai, everyone should eat around 5-10 portions of fruit and vegetables a day.

Eat nuts

Nuts are a great source of protein, healthy fats, fiber, vitamins and minerals — nutrients that may protect against heart disease and diabetes.

“Make sure the nuts aren't high in sugar or salt,” says Desai.

The world's longest-living people eat lots of fruits, vegetables, nuts and avoid processed foods. Photo: Healthline

Eat a cup of beans a day

Beans are high in fiber and protein and can include garbanzo beans, pinto beans, lentils, black beans, according to Desai.

Beans are a good source of protein, folate, and antioxidants. Studies have shown that they may benefit heart health, reduce the risk of cancer, and prevent fatty liver disease.

Incorporate healthy oils into your diet

Recommended oils include extra virgin olive oil. Olive oil is rich in healthy monounsaturated fats. It has also been shown to have powerful anti-inflammatory properties.

It may help prevent strokes, fight heart disease and Alzheimer's disease.

Avoid processed foods

Processed foods can be unhealthy because they often have added ingredients like salt, sugar, and fat.

"When you're hungry, instead of reaching for cookies, chips, crackers or muffins, reach for whole foods like broccoli and green beans," advises Desai.

Khanh Linh (According to Express )

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