5 foods that help you add years to your life

A new study suggests that including five foods in your diet can help youlive longmore and all are plant-based.

According toThe Sun, scientists in the US have found that eating whole grains, fruits, non-starchy vegetables, nuts and unsaturated oils can reduce the risk of some deadly diseases - helping you live longer.

Research author Linh Bui from Harvard University (USA) informed: "These healthy foods of plant origin are associated with a reduced risk of chronic diseases such as heart disease, colon cancer, diabetes, stroke and overall mortality."

Scientists analyzed the diets and health reports of about 100,000 people over 30 years. They found that those who ate a plant-based diet and chewed their food thoroughly had a 15% lower risk of dying from cancer or heart disease.

This group also had a 20% lower risk of death from neurodegenerative diseases such as dementia, and a 50% lower risk of death from respiratory diseases.

Meanwhile, people who consume fewer plant-based foods and more non-vegan foods, such as meat, are more likely to develop chronic diseases.

According to the UK National Health Service (NHS), fruit and vegetables are part of a balanced diet that can help keep you healthy. Not only are they a good source of vitamins and minerals, including vitamin C and potassium, but they are also an excellent source of fibre, which helps keep your bowels working properly.

Non-starchy vegetables, like asparagus, cabbage, and spinach, are lower in carbohydrates and calories than starchy vegetables—but still packed with nutrients. This means you can eat large amounts of non-starchy vegetables without worrying about gaining weight.

Likewise, whole grains — such as brown rice, oatmeal, and whole-wheat bread — provide plenty of fiber, vitamins, minerals, and other nutrients. Studies have shown that whole grains can reduce the risk of diabetes, heart disease, and high blood pressure.

Nuts, including almonds, walnuts, and pistachios, are great sources of protein. Unsaturated oils, such as olive oil and avocado, contain good fats and other nutrients that help protect against heart disease and diabetes.

Eggs are high in protein, healthy fats, vitamins, minerals and antioxidants but can raise cholesterol if eaten in excess. The NHS therefore advises eating no more than three eggs a day.

Meat is a good source of protein, vitamins and minerals in the diet. However, some meats - such as bacon - are high in saturated fat, which can raise your blood cholesterol levels if you eat too much. The UK government recommends eating no more than 70g of meat a day.