Research published in the journal Circulation found that compared to those who reported eating just two servings of fruits and vegetables per day, people who reported eating five servings a day were at lower risk of death from any cause, lower risk of death from heart attack or stroke, lower risk of cancer, and lower risk of death from respiratory disease.
Gerontologists (experts in aging) advocate instead that people focus on staying healthy and well so they can enjoy their favorite activities into middle age and beyond. Eating a balanced diet, which supplies all the necessary nutrients for health, is an important part of a healthy lifestyle. Here are the key factors that influence your nutritional health as you age.
Trans fats and saturated fats can raise LDL cholesterol levels. A diet rich in unsaturated fats, whole grains, and fruits and vegetables can lower them.
The traditional Mediterranean diet is centuries old. It has flourished in rural regions of Greece and parts of southern Italy and France. Here are its 10 characteristic features:
An abundance of vegetables, fruits, beans, nuts, seeds and other plant foods
An abundance of unrefined grains, such as whole-grain cereals and breads
Olive oil as the major source of fat
Moderate to large amounts of fish
Fruit as the typical dessert, with sweets containing honey or sugar eaten several times a week
Yogurt, cheese and other dairy products eaten daily in small to moderate amounts.
Four or fewer eggs per week
Moderate to large amount of poultry and small amounts of red meat
A reliance on locally grown, fresh, minimally processed foods
Moderate amounts of alcohol, usually wine with meals.
Pro-inflammatory foods include fried foods, sodas, refined carbohydrates, and red meat. Green vegetables, berries, whole grains, and fatty fish are thought to combat the inflammatory process.
I am generally very healthy. But when I get bronchitis, the cough usually lasts 2 weeks. I used to get an antibiotic. My new doctor says I don’t need one. Is that right?
One can enjoy healthier restaurant food by following a few guidelines.
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