The right diet can help you on your way to living a long and healthy life. Foods you should be eating more of to increase your chances of staying healthy.
Eat more: pulses
According to a large analysis of scientific studies in the American Journal of Clinical Nutrition, eating pulses (chickpeas, beans and lentils) is also associated with a lower death rate. The risk of all-cause mortality decreased by 16% when intake of pulses increased to 150g (5oz) a day – that’s between half and two-thirds of a can of drained beans.
Eat more: spicy food
Here’s some good news for fans of curry or hot sauce. A study of nearly 500,000 people in China found those who ate spicy food six days per week were 14% less likely to die early than those who consumed it less than once a week. Fiery foods may also give your metabolism a temporary boost – and every little helps when you're trying to maintain a healthy weight.
Eat more: high fiber whole-grains
In 2019, a World Health Organization-funded study reported a 15–30% reduction in death rate in those eating the most, compared with the least, fiber. Eating fiber-rich foods, including whole meal bread, wholewheat pasta, quinoa, brown rice and other whole-grains, also correlated with a 16–24% reduced incidence of coronary heart disease, strokes, Type 2 diabetes and colorectal cancer.
Eat more: nuts (a handful daily)
A pile of studies have linked regular nut consumption with a lower risk of heart disease and of dying from any cause – this includes peanuts and tree nuts (almonds, walnuts and cashews, for example). Around one small handful at least three times per week seems to be all that’s needed. Remember though, most nuts have about 150–200 calories per handful so you don’t want to overdo it.
Eat more: fish rich in omega-3 oil
Results from the NIH-AARP Diet and Health Study show that men and women who consumed the most omega-3 reaped a 15% and 18% reduction in cardiovascular mortality respectively. Eating fish in general correlated with a lower death risk, but only for fish that wasn't fried.
Eat more: fruit
The Bill and Melinda Gates-funded study also suggested that 82 million deaths globally could be attributed to a low intake of fruit. The risk of all-cause mortality decreased by approximately 10% when eating up to around 250g (8.8oz) fruit a day (around three small portions). But there was no extra benefit recorded beyond that so there's no need to keep scoffing it all day.
Eat more: blueberries and other berries
Blueberries are rich in anthocyanosises which are potent antioxidants. Concentrated blueberry extracts also help improve brain function in older people, according to research. If you're a fan of other small fruits like strawberries and raspberries, there's good news too – the American Institute of Cancer Research says all berries contain a range of anti-cancer components.
Don't forget the foods you shouldn't eat.
Eat less, donuts, fried foods, hot dogs, salt, bacon and definitely less processed food.
Avoiding ultra-processed foods may be key to living a longer life. A 2019 JAMA Internal Medicine study, involving nearly 45,000 people aged 45 or older, reported a statistically significant correlation between the intake of ultra-processed food and the risk of early death from all causes. The definition of ultra-processed food includes ready-to-eat or ready-to-heat industrially produced foods, often with flavor enhancers and colors that make food more desirable and moreish.
Eat less: burnt toast
Burnt toast is a potential health risk according to the UK Food Standards Agency (FSA). Acrylamide – formed when carbohydrate-containing foods are toasted, roasted, baked, fried or grilled – is linked with cancer in animals and may be carcinogenic to humans too. As a precaution, the FSA says to only cook toast and roast potatoes and fries until lightly golden, not dark brown.