It’s a common occurrence to note that what you eat gives an impact on your health. And so, you should be cautious what you are eating. Still, you can’t take a diet to stay healthy at all times. In fact, most health experts advocate to regularly eat a healthy diet.
As per a new study conducted in this regard, it has come out that there is no magical diet as such to help you live longer. But there are certain general patterns in diet that you can follow to shift your life expectancy.
The above study has been published in the JAMA Internal Medicine according to which a person can greatly reduce his or her risk of early death by almost 20% by taking the below mentioned healthy diet.
In order to achieve the desired result, one is advised to take a plant-based diet, a Mediterranean diet, Dietary Guidelines for Americans, Healthy Eating Index. By following these dietary guidelines, you can emphasize more eating legumes, vegetables, fruits, and whole grains.
Dr. Frank Hu, who’s the Professor and chair of Harvard’s Department of Nutrition said, “It is critical to examine the associations between DGAs– recommended dietary patterns and long-term health outcomes, especially mortality.” he noted.
He further stressed that one can find so much flexibility when a person has to select healthy eating diets. As there are as many as 4 healthy eating diets, you can adopt anyone to suit your taste and needs.
The above study involved as many as 44,000 male and 75,000 female participants. It involved participants to fill a form about what they ate.
It was found that those who remained vigilant taking a healthy diet consistently over a period of time managed to reduce their risk of dying from respiratory disease by up to 45%.
They also had reduced risk of developing any complication due to a cardiovascular disease (by 13%) and cancer by 18%.
Alternative Healthy Eating Index
As developed by Harvard researchers, the Alternative Healthy Eating Index (AHEI) has a work to assign various ratings to food so as to determine how well they are adapted to reduce the risk of ailments like strokes, heart attacks, diabetes, and cancer.
There are also some more healthy diet choices that includes focusing on green leafy vegetables, legumes, nuts, whole grains. It also includes vegetable proteins like fish and tofu.
In the same way, you must avoid taking too much potatoes, saturated fats, and refined sugars.
- Olive Oil and Garlic Spaghetti with Artichokes and Olives
- Ginger Apricot Chicken with Garlicky Greens
- Power Greens & Millet Salad
Dietary Guidelines for Americans
It’s basically a metric to analyze the quality of your diet. One should focu on variety of diet along with nutrition quality, saturated fats, limit added sugars, and avoiding sugary beverages.
It’s observed that the guidelines are less specific on what to eat instead to design various nutrient dense meals.
Published in Clean Eating Magazine.