Don’t mean to tread into dark territory here.
But do you ever wonder how long you’ll live if your current eating habits continue? I mean if you keep eating salty potato chips, you’re bound to wither away on the couch.
Would you like to live longer? Adopt these 7 diet changes. Should I eat more slowly? What will watermelon do to help me? Is fish really as good for me as they say it is?
1- Double Down on the Watermelon
We’re kicking things off with something you’re bound to smile at. Watermelon is among the most popular fruit selections. A hot summer day at the park sure isn’t complete without this tasty snack. What’s even better is that watermelon’s nutrients can help you live longer. Watermelon keeps your body feeling refreshed. A cup of diced watermelon is only 46 calories and just 11 grams of carbohydrates. So if you’re searching for a food that isn’t going to expand your waistline, watermelon is your guy! This same single cup can offer you 13 mg of Vitamin C. That’s over 21% of your daily recommended intake.
Vitamin C can assist your skin health. Watermelon is also 92% water. This helps you feel full without overeating. It will also keep you hydrated. You can’t live longer if you are not getting your proper water intake. Another important feature this nutrient giant carries is a compound called lycopene. This is what gives watermelon its natural red pigment. Aside from that, lycopene serves several other functions. Studies have indicated that lycopene will stop cancers from growing in your digestive system. There is also reason to believe that it can prevent heart disease. If you buy a juicy watermelon from your local market, store it at room temperature. This is said to increase the level of lycopene. I don’t think we could find a better way to convince you that watermelon helps you live longer.
2- Don’t Overeat
Whatever the food may be, whether watermelon or chocolate covered pretzels… Don’t overeat! Did you know that cutting your regular calorie intake by even 20% can increase your lifespan? The average adult male requires between 2000 and 3000 calories a day, while the average female requires between 1600 and 2400 daily. Most health experts will recommend that you drop 500 to 750 calories if you’re looking to cut weight. This can decrease excess belly fat and positively impact your overall body weight. But here’s the issue, in order to cut calories, you have to be doing it correctly. Many people think cutting calories means to stop eating entirely. This only leads to rapid weight loss and a lack of proper nutrition. You want to eat foods with fewer calories that still pack essential nutrients such as protein, iron, and potassium. This can also have a potentially negative impact on your hunger, body temperature, and mental health. So needless to say, do NOT starve yourself!
3- Increase Your Fiber Intake
Just because you’re cutting calories doesn’t mean you have to miss out on healthy fiber intake. Are you aware of what it can do for you? Dietary fiber helps you maintain proper body weight, increase your level of good bacteria, and make you feel full for a longer period. Much like calories, the recommended intake of fiber varies between men and women. Males are suggested anywhere between 30 and 38, while women are only 25 grams. This means generally 14 grams of fiber for every 1000 calories you consume. On top of having a terrific impact on your weight, healthy fiber intake has also been linked to a reduced risk of cardiovascular disease and cancer. A study conducted in 2008 found that the more fiber you consume, the less likely you are to suffer from coronary heart disease. This will surely increase your chances of living a long and healthy life. Foods with high fiber content include bananas, apples, beans, nuts, and grains.
4- Increase Your Fish Intake
If you’re looking to improve your overall quality of health, increasing the amount of fish in your diet is a great start. It has been shown time and time again that eating fish can positively impact your lifespan. One of the most important nutrients our body can get is omega-3 fatty acid. This helps to keep the brain and heart-healthy. Since the body can’t produce this on its own, it needs assistance from foods like fish. Types that are particularly high in this nutrient are salmon, mackerel, trout, sardines, and tuna. A study was conducted back in 2013 that focused on senior citizens and their level of fatty acids. It turns out that ones who had higher levels of omega-3 fatty acids in their blood had a 27% less chance of dying. Research has also indicated that eating fish may lower elderly people’s risk of dementia. It can also decrease your risk of arrhythmias, a heartbeat disorder where it will beat abnormally, sometimes leading to sudden death. After extensive reviews, experts suggest that you eat 3 servings of fish per week. This is linked to a 12% reduction in dying compared to those who skip out on fish. Other sources say you only need to eat it twice each week. Despite the number of servings you eat, each should be cooked at around 3.5 ounces. Fish is also a great source of protein, calcium, and iron, which will further prevent death from stroke or heart attack.
5- Go Nuts!
Upping your nut intake is a smart method of increasing your longevity. How could it not be? Nuts serve as the perfect source of protein, fiber, antioxidants, and vitamins. Eating the proper serving each day is a surefire way to lower your blood pressure, improve metabolism, and settle inflammation. Nuts can also fight heart disease, diabetes, and various forms of cancer. Did you know that people who consume 3 servings of nuts per week have their chances of premature death lowered by almost 40%? A “serving” can be a handful of nuts, which is roughly 28 grams. Other sources claim that 5 servings a week can reduce your risk of heart disease and diabetes. A study done on 16,000 adults with type 2 diabetes concluded that frequent nut consumption lowered their risk of heart disease. Subjects who ate the recommended 5 servings had decreased their overall chances of death by 34%.
6- Eat More Plant-Based Foods
Now I know what you’re thinking. And no, we are not telling you to go vegan. But diets rich with plant-based food consumption have been linked to a longer, happier life. Some studies have estimated a decreased risk of premature death by around 12 to 15%. A plant-based eating regimen is said to lower heart disease rates and extend the average lifespan by as much as 14 years. Eating regular servings of beans, whole grains, fruits, and vegetables can also combat kidney disease. Lowering your intake of red meat can also contribute. Extensive research has stated that higher rates of mortality have been linked to excessive meat consumption. So if you’re willing to give it a try, add more plant-based foods to your plate. You’ll feel much more refreshed and healthy.
7- Eat Slower
I know how you feel. Just the sight of a juicy cheeseburger makes you wish you could scarf it down in one bite. In the United States, the average meal lasts 11 minutes. This means, most people will sit down and rush through their lunch. How can you possibly enjoy your food this way? Eating too quickly isn’t good for you. We need to give our brains the chance to catch up so it can indicate when we’re full. It takes your body around 20 minutes to produce the hormones which signal to your brain that you’re finished eating. If your average meal lasts only 11 minutes, it is impossible for your body to complete this process. Studies have indicated that those who eat slowly are likely to live longer. Slower food consumption can also lead to improved digestion and weight loss. The next time you have that burger in front of you, try to take smaller bites. This will surely stretch the timespan of your meal out to 20 minutes. It will also give you a chance to enjoy your cheeseburger. Who knew that was even possible with Burger King? Have you made any of these diet changes?