5 foods that can help you live longer.

A new study suggests that incorporating five foods into your meals can help you.live longmore, and all of them are plant-based.

According toThe SunScientists in the US have discovered that eating whole grains, fruits, non-starchy vegetables, nuts, and unsaturated oils can reduce the risk of several deadly diseases – potentially leading to a longer lifespan.

Research author Linh Bui from Harvard University (USA) stated: "These healthy plant-based foods 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 approximately 100,000 people over more than 30 years. They found that those who adopted a plant-based diet and chewed their food thoroughly had a 15% lower risk of dying from cancer or heart disease.

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

Meanwhile, those 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), fruits and vegetables are part of a balanced diet that can help you stay healthy. These foods not only contain good sources of vitamins and minerals, including vitamin C and potassium, but are also excellent sources of fiber, which helps promote healthy bowel function.

Non-starchy vegetables, such as asparagus, cabbage, and spinach, contain fewer carbohydrates and calories than starchy vegetables—but are still packed with nutrients. This means you can eat large quantities of non-starchy vegetables without worrying about weight gain.

Similarly, 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 may reduce the risk of diabetes, heart disease, and high blood pressure.

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

Eggs are rich in protein, healthy fats, vitamins, minerals, and antioxidants, but they can raise cholesterol levels if consumed excessively. Therefore, the NHS recommends not eating more than three eggs a day.

Meat is a good source of protein, vitamins, and minerals in the diet. However, some types of meat – such as bacon – are high in saturated fat, which can raise blood cholesterol levels if consumed in excess. The UK government recommends eating no more than 70g of meat per day.

An Yen