Eating for Longevity
The old adage “you are what you eat” is true; a healthy diet and longevity are intricately linked. While genetics and exercise also play a role in longevity, what we eat can have a significant impact on one’s likelihood of heart disease, high blood pressure, diabetes, cancer and other chronic conditions. Regularly fill your plate with nourishing foods to help you live a long and healthy life.
The Mediterranean Diet Boosts Longevity
The Mediterranean Diet is considered to be one of the healthiest, most nutritious in the world, as it promotes a healthy heart and helps prevent chronic diseases. For more than half a century, scientists have intensely studied the diet and found significant evidence of countless health benefits that not only include longevity but also improved brain function and protection from chronic diseases.
The Mediterranean way of eating encourages the elimination of refined carbohydrates, sugars and processed foods. Instead, it prioritizes the consumption of whole foods that are simultaneously filling and flavorful. Small, simple changes can help you eat for longevity by following the Mediterranean Diet. Olive oil is a foundational ingredient in this eating style, providing healthy monounsaturated fats that have been shown to reduce the risk of cardiovascular disease. Increase your use of olive oil by adding it to marinades, dressings and dips or by drizzling over dishes as a finishing touch.
Boosting the amount of colorful, fresh fruits and vegetables you consume is another focus of the Mediterranean Diet that provides an abundance of antioxidants, vitamins and minerals. This eating pattern also limits meat consumption; swap out red meat for eggs, poultry, fish or plant-based protein options like legumes, nuts and seeds. Some Mediterranean dinner ideas include chickpea-based dishes, lentil soups, quinoa-stuffed peppers, whole-wheat Greek pasta salad, lemon-dill salmon and shrimp paella.
Easy Swaps for Everyday Meals
|Current Go-To Meal or Habit
|• Beef Tacos with Cheese
|• Grilled Fish Tacos with Avocado
|• Toast with Butter
|• Toast with Olive Oil + Herbs
|• Oatmeal with Brown Sugar
|• Oatmeal with Walnuts + Berries
|• Pretzels or Chips
|• Roasted Nuts + Seeds
|• Turkey + Cheese Sandwich
|• Tuna + Greens + Hummus Sandwich
|• Meat as the Main Dish
|• Meat on the Side
|• Ground Turkey Stuffed Peppers
|• Walnut + Quinoa Stuffed Peppers
|• Cooking with Salt
|• Cooking with Herbs + Spices
|• Baked Pears/Apples w/Oat + Nut Crumble