Eat and Live Longer
Foods to keep your heart, brain, and bones healthy.
By Peter Jaret - WebMD FeatureReviewed by Brunilda Nazario, MD
Is there such a thing as a longevity diet? Increasingly, studies suggest the answer is yes.
Around the world, certain groups of people enjoy exceptionally long lives. Consider the lucky people of Okinawa: These Pacific Islanders have an average life expectancy of more than 81 years, compared to 78 in the United States and a worldwide average of just 67. Closer to home, members of the Seventh Day Adventists, who typically eat vegetarian diets, outlive their neighbors by four to seven years on average.
The residents of the San Blas islands, meanwhile, off the coast of Panama, very rarely suffer from high blood pressure and heart disease. Indeed, research shows that their rate of heart disease is only nine per 100,000 people, compared to 83 per 100,000 among nearby mainland Panamanians.
What makes these groups so fortunate? A growing body of findings suggests that diet is one of the important contributors to longevity and a healthy life. WebMD examined the research and talked to the experts. Here’s what’s on the menu of people who enjoy long and healthy lives.
Foods for a Healthy Heart
Most of us know to go easy on saturated fat, the kind found in meat and high-fat dairy products. Saturated fats have been shown to raise blood cholesterol levels into the danger zone. Just as important is what you should be eating. For heart health and longevity, you should eat:
Plenty of fruits and vegetables: Plant-based foods are abundant in fiber and many vitamins and minerals. Packed with nutrients, they’re also relatively low in calories. Studies consistently show that diets plentiful in fruits and vegetables help people maintain a healthy weight and protect against cardiovascular disease.
Whole grains: Like fruits and vegetables, whole grains pack a lot of nutrition into a low-calorie package. Grains like oats and barley are also rich in a long list of disease-fighting compounds.
In findings from the Multi-Ethnic Study of Atherosclerosis published in 2009, researchers at the University of Texas Health Sciences Center in Houston reported that participants whose diets included plenty of whole grains and fruit cut their heart disease risk by almost half compared to those whose diets favored meat and fatty foods. Findings from more than 161,000 nurses enrolled in the Nurses’ Health Study also show that whole grains protect against type 2 diabetes, a disease that in turn increases the danger of heart disease.
Nuts: For too long, nuts were banished from the list of healthy foods because they’re high in fat. They are. But the fat they contain is mostly unsaturated, which protects against heart disease.
Dark chocolate: Dark chocolate? That’s right. Researchers now think that high blood pressure and heart disease are exceedingly rare among residents of the San Blas islands because they eat chocolate, and lots of it. Components in dark chocolate called polyphenols are believed to lower blood pressure and improve the flexibility of blood vessels. In a 2008 study, researchers at the University of Aquila gave volunteers with hypertension 100 grams of dark chocolate daily. After 15 days, their blood pressure readings were significantly lower and their insulin sensitivity had improved.
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And, from "fast foods" Beakfast choices:
McDonald's: Better Bet
Your better alternative under the golden arches is the Egg McMuffin (300 calories, 12 g fat, 5 g saturated fat, 2 g fiber, 820 mg sodium). To help make the healthiest choices at McDonald's or any other fast-food chain, ask for a nutrition information brochure at the counter or check out the web site. Look for items that contain some fiber and protein that will keep you feeling satisfied for hours and don’t have too much sugar, sodium, or saturated or total fat.
Burger King: Better Bet
Choose the Ham Omelet Sandwich (290 calories, 13 g fat, 4.5 g saturated fat, 870 mg sodium, and 1 g fiber) for a breakfast that will help keep you feeling full until lunch.
Jack in the Box: Better Bets
Take your pick and enjoy a Breakfast Jack (290 calories, 12 g fat, 4.5 g saturated fat, 760 mg sodium and 1 g fiber) sandwich with a slice of ham, cheese and an egg, or for a few more fat calories, make it a Bacon Breakfast Jack (300 calories, 14 g fat, 5 g saturated fat, 728 mg sodium, and 1 g fiber).
Dunkin' Donuts: Better Bets
Pair your favorite coffee with a wheat bagel (330 calories, 4 g fat, 1 g saturated fat, 12 g protein, 4 g fiber) or a multigrain bagel (380 calories, 6 g fat, 1 g saturated fat, 14 g protein, 5 g fiber) high in satisfying fiber and protein that will keep you going strong. Or eat half of a high-fiber Honey Bran Raisin Muffin.
Starbucks: Better Bets
Starbucks is a popular morning stop for coffee and a quick treat. Breakfast items vary by region, featuring both indulgent and healthy choices. Better bets include the Spinach Roasted Tomato, Feta & Egg Wrap (240 calories, 10 g fat, 3.5 g saturated fat, 13 g protein, 7 g fiber), the fruit and cheese platter, and any of the low-fat bran muffins, scones, and coffee cake.
Subway: Better Bets
Enjoy a Cheese Breakfast Sandwich (410 calories, 18 g fat, 8 g saturated fat, 23 g protein, 1,010 mg sodium, 5 g fiber) on a 6 inch whole grain roll piled high with veggies for a healthy high-protein, high-fiber portable meal.
Benefits of a Healthy Morning Meal
Breakfast really is the most important meal of the day -- it gives you energy to start the day and is linked to many health benefits. Studies show that eating a healthy breakfast can help give you a nutritionally complete diet, higher in nutrients, vitamins, and minerals; better weight control; improved concentration and performance in the classroom or the boardroom; more strength and energy to engage in physical activity; and lower cholesterol levels.
Bottom Line on Breakfast
If you find yourself at a fast-food chain in the morning, always opt for the healthiest breakfast options, or eat a smaller portion and save the other half. You can eat out healthfully, but nothing compares to the numerous breakfast options at home, from an egg and whole-wheat toast to a whole-grain breakfast parfait with fruit and yogurt. Short on time? Pack it the night before and take it along with you.
Courtesy: WebMD.com newsletters
By Peter Jaret - WebMD FeatureReviewed by Brunilda Nazario, MD
Is there such a thing as a longevity diet? Increasingly, studies suggest the answer is yes.
Around the world, certain groups of people enjoy exceptionally long lives. Consider the lucky people of Okinawa: These Pacific Islanders have an average life expectancy of more than 81 years, compared to 78 in the United States and a worldwide average of just 67. Closer to home, members of the Seventh Day Adventists, who typically eat vegetarian diets, outlive their neighbors by four to seven years on average.
The residents of the San Blas islands, meanwhile, off the coast of Panama, very rarely suffer from high blood pressure and heart disease. Indeed, research shows that their rate of heart disease is only nine per 100,000 people, compared to 83 per 100,000 among nearby mainland Panamanians.
What makes these groups so fortunate? A growing body of findings suggests that diet is one of the important contributors to longevity and a healthy life. WebMD examined the research and talked to the experts. Here’s what’s on the menu of people who enjoy long and healthy lives.
Foods for a Healthy Heart
Most of us know to go easy on saturated fat, the kind found in meat and high-fat dairy products. Saturated fats have been shown to raise blood cholesterol levels into the danger zone. Just as important is what you should be eating. For heart health and longevity, you should eat:
Plenty of fruits and vegetables: Plant-based foods are abundant in fiber and many vitamins and minerals. Packed with nutrients, they’re also relatively low in calories. Studies consistently show that diets plentiful in fruits and vegetables help people maintain a healthy weight and protect against cardiovascular disease.
Whole grains: Like fruits and vegetables, whole grains pack a lot of nutrition into a low-calorie package. Grains like oats and barley are also rich in a long list of disease-fighting compounds.
In findings from the Multi-Ethnic Study of Atherosclerosis published in 2009, researchers at the University of Texas Health Sciences Center in Houston reported that participants whose diets included plenty of whole grains and fruit cut their heart disease risk by almost half compared to those whose diets favored meat and fatty foods. Findings from more than 161,000 nurses enrolled in the Nurses’ Health Study also show that whole grains protect against type 2 diabetes, a disease that in turn increases the danger of heart disease.
Nuts: For too long, nuts were banished from the list of healthy foods because they’re high in fat. They are. But the fat they contain is mostly unsaturated, which protects against heart disease.
Dark chocolate: Dark chocolate? That’s right. Researchers now think that high blood pressure and heart disease are exceedingly rare among residents of the San Blas islands because they eat chocolate, and lots of it. Components in dark chocolate called polyphenols are believed to lower blood pressure and improve the flexibility of blood vessels. In a 2008 study, researchers at the University of Aquila gave volunteers with hypertension 100 grams of dark chocolate daily. After 15 days, their blood pressure readings were significantly lower and their insulin sensitivity had improved.
-----
And, from "fast foods" Beakfast choices:
McDonald's: Better Bet
Your better alternative under the golden arches is the Egg McMuffin (300 calories, 12 g fat, 5 g saturated fat, 2 g fiber, 820 mg sodium). To help make the healthiest choices at McDonald's or any other fast-food chain, ask for a nutrition information brochure at the counter or check out the web site. Look for items that contain some fiber and protein that will keep you feeling satisfied for hours and don’t have too much sugar, sodium, or saturated or total fat.
Burger King: Better Bet
Choose the Ham Omelet Sandwich (290 calories, 13 g fat, 4.5 g saturated fat, 870 mg sodium, and 1 g fiber) for a breakfast that will help keep you feeling full until lunch.
Jack in the Box: Better Bets
Take your pick and enjoy a Breakfast Jack (290 calories, 12 g fat, 4.5 g saturated fat, 760 mg sodium and 1 g fiber) sandwich with a slice of ham, cheese and an egg, or for a few more fat calories, make it a Bacon Breakfast Jack (300 calories, 14 g fat, 5 g saturated fat, 728 mg sodium, and 1 g fiber).
Dunkin' Donuts: Better Bets
Pair your favorite coffee with a wheat bagel (330 calories, 4 g fat, 1 g saturated fat, 12 g protein, 4 g fiber) or a multigrain bagel (380 calories, 6 g fat, 1 g saturated fat, 14 g protein, 5 g fiber) high in satisfying fiber and protein that will keep you going strong. Or eat half of a high-fiber Honey Bran Raisin Muffin.
Starbucks: Better Bets
Starbucks is a popular morning stop for coffee and a quick treat. Breakfast items vary by region, featuring both indulgent and healthy choices. Better bets include the Spinach Roasted Tomato, Feta & Egg Wrap (240 calories, 10 g fat, 3.5 g saturated fat, 13 g protein, 7 g fiber), the fruit and cheese platter, and any of the low-fat bran muffins, scones, and coffee cake.
Subway: Better Bets
Enjoy a Cheese Breakfast Sandwich (410 calories, 18 g fat, 8 g saturated fat, 23 g protein, 1,010 mg sodium, 5 g fiber) on a 6 inch whole grain roll piled high with veggies for a healthy high-protein, high-fiber portable meal.
Benefits of a Healthy Morning Meal
Breakfast really is the most important meal of the day -- it gives you energy to start the day and is linked to many health benefits. Studies show that eating a healthy breakfast can help give you a nutritionally complete diet, higher in nutrients, vitamins, and minerals; better weight control; improved concentration and performance in the classroom or the boardroom; more strength and energy to engage in physical activity; and lower cholesterol levels.
Bottom Line on Breakfast
If you find yourself at a fast-food chain in the morning, always opt for the healthiest breakfast options, or eat a smaller portion and save the other half. You can eat out healthfully, but nothing compares to the numerous breakfast options at home, from an egg and whole-wheat toast to a whole-grain breakfast parfait with fruit and yogurt. Short on time? Pack it the night before and take it along with you.
Courtesy: WebMD.com newsletters
posted by Jacques Girard, Ph.D. at 1:32 PM
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