Sardinia, Italy, Okinawa, Japan, Nicoya, Costa Rica, and Ikaria, Greece, are just a few of the places in the world where people live the longest.
Among other things, what these people eat has a big influence on how long they live. Dr Poonam Desai is a US-based doctor. Addressing her 23,000 followers on TikTok, she shared five food secrets of the longest living people in the world.
She said: “I personally also try to incorporate [them] into my daily routine.”
1. The first is maximising fruits and vegetables. Dr Desai said this means “aiming for about five to 10 servings of fruits and vegetables per day”.
Fruits and vegetables are a good source of folate, vitamin C and potassium. They’re also an excellent source of dietary fibre, that can help maintain a healthy gut and reduce the risk of bowel cancer.
2. Number two is a handful of nuts. Dr Desai said: “I make sure that the nuts are not packed with sugar, salt, and healthy oils.”
Nuts are a good source of protein, healthy fats, fibres, vitamins and minerals – nutrients that provide protective effects against heart disease and diabetes.
3. Number three is a cup of beans per day. Dr Desai said: “Beans are packed with fibre and protein and beans can be things like garbanzo beans, pinto beans, lentils, black beans.”
Beans are a good source of protein, folate and antioxidants. Studies have shown they can benefit heart health, reduce the risk of cancer, and prevent a fatty liver.
4. The fourth is incorporating healthy oils into your diet. Dr Desai said: “That includes oils like extra virgin olive oil.”
Olive oil is rich in healthy monounsaturated fats and has been proven to have strong anti-inflammatory properties.
Studies have shown it can help prevent strokes, protect against heart disease, and help fight Alzheimer’s disease.
5. The fifth is avoiding processed foods. Dr Desai said: “When you’re hungry, instead of going for pretzels, chips, cookies, muffins, go for whole foods like broccoli and green beans.”
Processed foods can be unhealthy because they often have ingredients such as salt, sugar and fat added to them.
The NHS also has tips when it comes to healthy eating.
