4 Easy Ways to Eat for a Longer Life
“Start by focusing on incorporating more whole and minimally processed foods, especially plant foods,” says Hu. He recommends a diet similar to the Mediterranean diet, healthy plant-based diets, or the Okinawan diet, all of which are rich in whole foods.
These dietary patterns have been proven to reduce the risk of chronic diseases such as diabetes, cardiovascular disease, some cancers, and dementia. This is why healthy dietary patterns have been shown to reduce the risk of premature death and lead to longer life expectancies.
Once you’ve added more whole foods to your diet, Hu suggests cutting back on processed and ultra-processed foods. These types of foods account for almost 60% of the calories in the U.S. diet and are linked to a higher risk of all-cause mortality.
“There is no one-size-fits-all diet for living longer and healthier,” says Hu. “Identify the whole foods you enjoy and create your own fusion diet to improve enjoyment and long-term adherence.”
When it comes to promoting longevity, using meals as a time to gather socially can be extremely beneficial. It’s a way to incorporate healthy eating and social connections, two behaviors that are linked to longer life expectancy.