Here’s how to eat to live longer, according to a new study

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The term “eating habits” refers to what we eat and drink on a regular basis. In this context, all foods and beverages work together to help us stay healthy and meet our nutritional needs. While all food families have their place in a healthy diet, the frequency of consumption and the amount that should be consumed varies with the type of food. In a study published in JAMA Internal MedicineResearchers from the Harvard T.H. Chan School of Public Health reveal the healthiest eating habits to follow, all of which share the goal of consuming more whole grains, fruits, vegetables, nuts, and legumes, to reduce a person’s risk of early death by nearly 20%. the reason. They found that participants who scored high on adhering to at least four healthy eating habits were less likely to die from cardiovascular disease, cancer, or respiratory disease, compared to people with low scores.

The researchers used health data collected over 36 years from 75,230 women and 44,085 men, all of whom were in good health at the start of the study. Participants agreed to complete dietary questionnaires every four years. Their information was scored based on each of the four dietary indicators. “ This is one of the largest and longest cohort studies examining recommended dietary patterns and long-term risks of premature death and death from major diseases. explains corresponding study author, Professor Frank Hu. The scientific team rated the participants on how well they followed four eating patterns that were considered healthy based on recommendations from current dietary guidelines in the US. The first is the Mediterranean diet, which focuses on the consumption of fruits and vegetables. Whole grains, nuts, legumes, fish, plenty of raw cold pressed olive oil, less consumption of animal products and an active daily life.

Prefer plant foods, which is an essential recommendation

According to the details of Professor Frank Hu to the American CNN channel, ” This diet focuses on healthy fats, especially monounsaturated fats, as well as plant foods and moderate alcohol. » The second diet considered was the Vegetarian Healthy Diet Index which measures higher adherence to healthy plant-based foods (fruits, vegetables, whole grains, nuts, legumes, tea and coffee) and lower adherence to refined grains, foods high in sugar and coffee. Foods of animal origin. “ You can imagine that vegans are probably on the higher end of this nutritional score and that people who eat a lot of animal products or foods high in processed carbohydrates will be on the lower end of this score. says the specialist. The third diet, the Healthy Eating Index, checks whether people are following basic U.S. dietary guidelines, which focus on healthy plant-based foods, discourage red and processed meat, and consume added sugar and saturated fat.

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Finally, the Alternative Healthy Eating Index was developed at Harvard University and uses the “best available evidence” to include the foods and nutrients most associated with a reduced risk of chronic disease. ” We explicitly included nuts, seeds, and whole grains, and reduced consumption of red and processed meats and sugary drinks. Moderate consumption of alcohol is allowed. »Professor Frank Hu notes. So all of these eating styles share key ingredients, including whole grains, fruits, vegetables, nuts, and legumes, though the other components vary depending on the style chosen. A higher score on at least one of the indicators was associated with a lower risk of premature death from all causes, cardiovascular disease, cancer and respiratory disease. After observing each person’s eating habits, the participants were divided into five groups, or five groups, from highest to lowest adherence to one or more eating habits.

“People have a lot of flexibility to create their own diet.”

The results showed that the highest quintile of diet quality relative to the lowest was associated with about a 20% reduction in all-cause mortality, as well as a reduced risk of death from certain chronic diseases if people improved their diet over time. For example, participants who improved their diet by 25% could reduce their risk of dying from cardiovascular disease by 6% to 13% and from cancer by 7% to 18%. especially, ” The reduction in death rate from respiratory disease was much greater, reducing the risk by 35% to 46%. Underline the researchers. Although these findings are based on the participants’ self-reports and don’t show a direct cause-and-effect relationship, they believe there’s more than one way to eat well and reap health benefits. Good news according to the study because it suggests that Each person can create their own healthy eating habits according to their own food preferences, health conditions and culture.

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On the contrary, the fact that the study relied on diet questionnaires sent to participants every four years over such a long period adds weight to the findings. ” It is never too late to adopt healthy eating habits, and the benefits of healthy eating can be significant in terms of reducing the overall number of premature deaths and the various causes of premature death. People have a great deal of flexibility to create their own healthy diet. But the common principles, eat more plant-based foods and reduce red and processed meat, added sugar and salt, hold true no matter what kind of diet you go for. The scientific team concludes. It should be noted that this study was published a few days after US News & World Report, the global authority on ratings and consumer advice, revealed that it ranks the best diets every year: for the sixth year in a row, the first. A place attributed to the Mediterranean diet.

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