Improve Your Diet – Live Longer
Recent research has shown that a healthy diet full of fresh, whole foods and plenty of fibre is the key to good health
EAT YOUR GREENS! Dr Murray’s project, The Global Burden of Disease Study looked at 195 countries, analysing each nation’s food intake between 1990 and 2017. Researchers focussed on 15 types of food and nutrients, and found that eating healthy foods like wholegrains, fruits, vegetables, seeds, and nuts, was more important than avoiding unhealthy foods like trans fats, sugary drinks, red meat and processed meats.
CHOOSE GOOD HEALTH “Poor diet is responsible for more deaths than any other risk factor in the world,” said Dr Christopher Murray, from the University of Washington, whose study in The Lancet last April showed 20% of deaths are associated with poor diet. The biggest factor affecting results was insufficient intake of healthy foods, like wholemeal bread and fresh produce.
FRUIT AND VEGETABLES They’re nutrient-dense and full of antioxidant compounds, which protect against stroke, cardiovascular disease, and slow down aging. Fruit and veg are the best sources of vitamin C, an antioxidant and a potent immune-booster. Other nutrients include beta-carotene, in red and orange foods, magnesium, and chlorophyll a green pigment, to support overall health.
WHOLEGRAINS Wholemeal bread and other wholegrain products provide more nutrition than white bread and can help prevent diseases and prolong your life. Wholemeal flour is made from the whole grain, and is not sieved or filtered, like white flour. Wholemeal bread provides fibre, iron, magnesium and selenium – nutrients important for muscles, immunity and digestive health. Wholegrain rye and spelt loaves offer variety for those seeking healthy alternatives to white.
NUTS AND SEEDS Nuts and seeds are vital in your diet because they’re good sources of protein, immune-boosting zinc, and essential vitamins and minerals. It’s easy to add more nuts and seeds to meals. Add a handful to your morning muesli, or have mixed nuts with your lunch.
CALCIUM The best source of calcium is dairy produce, but if you’re concerned about animal welfare, climate change or adverse reactions to dairy, there are other sources of calcium – almonds and sesame seeds, soya products, figs, sardines, salmon, beans, broccoli.
BEANS AND LENTILS Beans and lentils are among the healthiest foods, but they’re often overlooked, or even avoided because they’re associated with flatulence! Beans and lentils are great sources of protein, fibre, and minerals – essential nutrients for strong immunity, healing, cardiovascular health and digestion.
FIBRE Fibre is vital for digestive health and regularity, but a high fibre diet also improves overall health and reduces risk of many common diseases, including cardiovascular disease, stroke, and cancer. High fibre foods include fruits and vegetables, nuts and seeds, wholegrains and legumes.
OMEGA 3 This is an essential oil, which provides health benefits like improved mood, weight loss, better cognitive skills, and cardiovascular health. Ground flaxseed on your cereal is an easy way to include it in your diet. Alternative sources are walnuts, oily fish, soya products, and eggs from hens on a flaxseed diet.