Doctor gives 6 eating tips to help you live long

American plastic surgeon Anthony Youn reveals six dietary tweaks that could help you live up to 13 years longer.

Besides exercising, not smoking and cutting down on alcohol, another way to improve longevity is to eat healthy, according to health experts.

Dr. Anthony Youn, a Michigan-based plastic surgeon with 5.01 million YouTube subscribers, recommends people make some changes to their eating habits, according to research conducted by scientists at the University of Bergen in Norway.

Eat plenty of whole grains

The first change that can help prolong life is to eat more whole grains, such as buckwheat, oatmeal and brown rice, instead of refined grains like white rice and pasta.

Eating whole grains instead of refined grains significantly reduces total cholesterol and may help reduce the risk of type 2 diabetes.

Eat a variety of beans such as peas and lentils.

They are an excellent source of plant-based protein and fiber. According to two scientific reviews published in 2015 and 2021, the health benefits of legumes include: Reduced risk of diabetes, improved glycemic control and lipids in people with diabetes; reduced total cholesterol and low-density lipoprotein (LDL) levels; weight control and reduced risk of obesity; lower blood pressure; lower risk of cardiovascular disease...

Eat less red meat and processed meats such as bacon and sausages.

If you eat more than 90g of red or processed meat a day, the UK National Health Service recommends cutting back to 70g or less a day.

Although red meat is a good source of protein, vitamins and minerals and should be part of a balanced diet, eating a lot of red meat and processed meat may increase the risk of bowel cancer.

Dr. Anthony Youn. Photo: Facebook — Dr. Anthony Youn. Photo: *Facebook*

Eat a variety of nuts that contain healthy fats and proteins.

Nuts can aid weight loss and lower cholesterol.

A study in women with metabolic syndrome found that eating a mixture of 30g of walnuts, peanuts and pine nuts daily for 6 weeks significantly reduced all types of cholesterol.

Another study, evaluating the effects of the Mediterranean diet, also found that people who ate nuts lost an average of 2 inches (5 cm) from their waists.

Consume less sugary drinks

Regular consumption of sugary drinks leads to weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, tooth decay, as well as gout.

Eat more fish

Fish contains healthy omega-3 fats, which are important for body and brain function. It is also associated with a reduced risk of many diseases.

For example, in a study of more than 40,000 men in the US, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease.

Other notes

One big caveat, according to Dr. Youn, is that the scientists in this study did not differentiate the quality of meat eaten.

“Especially when it comes to beef and fish, I believe there is a difference between grass-fed beef, wild-caught fish and farmed meat,” he says.

Khanh Linh (According to Express )

Source link