Many factors determine how long you will live, controlling your diet and consistent exercise are essential parts of that formula. In addition to frequent exercise, maintaining a healthy social life, and finding a spiritual balance, eating these 10 foods that are part of the centenarian diet can increase longevity.
The centenarian population has been increasing since 1990, more research and tips are being released to the population to encourage people to engage in this lifestyle. In 1990 the centenarian population was 2.9% for every 10,000 adults over the age of 65 it more than doubled in 2015, and now it is expected to rise to 23.6% in 2050.
Here are the Top 10 Foods that Centenarians eat:
- Breakfast: Eat a healthy breakfast to help prevent disease. Centenarians who regularly eat breakfast benefit from lower levels of insulin, glucose, and triglycerides throughout the day, and therefore, a lower risk of chronic disease including leading causes of death: heart disease, cancer, and diabetes.
- Blueberries: This detoxifying fruit benefits the elderly by lowering blood pressure and reducing the risk for cardiovascular disease. Blueberries also help widen blood vessels.
- Leafy Greens: Plants such as kale, spinach, and chard are crucial to living a long life. For that reason, a plant-based diet is crucial to living a long time. “Antioxidants in plant foods counter free radicals that can cause chronic inflammation and damage cells. And other plant compounds help control a gene linked to cardiovascular disease and plaque buildup in arteries and the genes and other cellular components responsible for forming and sustaining tumors.”
- Avocados: This superfood is a great source of fat that lowers cholesterol. The avocado diet produces favorable blood measurements in regards to total cholesterol, triglycerides, small dense LDL, non-HDL cholesterol, and others.
- Sweet Potatoes: Carbs are a great source of energy to keep the elderly going. Sweet potatoes are the best complex carb available, as they are packed with nutrients and are low on the glycemic index. They give potassium, vitamin A, and vitamin C. They are also the cornerstone of the diet in Okinawa, which is one of the places with the longest lifespans on earth.
- Grapefruit: Not only do grapefruits have plenty of Vitamin C, they also contain naringenin, an antioxidant that appears to cut the risk of developing insulin resistance.
- Eggs: Protein-rich food is a great source of energy that curbs hunger and gives essential Omega-3 fatty acids. They are affordable, raise HDL cholesterol, and contain choline.
- Walnut: Nuts are a good source of fat and protein, and the walnut is the best of the bunch. It is particularly beneficial to centenarians because it prevents Alzheimer’s, reduces risk of heart disease, diabetes, and cancer. You can add 56 grams (2 ounces, or two handfuls) of walnuts to your daily diet, you can reap the biggest long-term health benefits from this superfood. It’s as simple as tossing a handful into your favorite salad or stir fry, adding them to your yogurt, trail mix, cereal or oatmeal, or having them as a healthy snack between meals.
- Fish: many centenarians prefer to live on islands with low-stress lives where they can spend plenty of time outside and have healthy social lives. They also eat lots of fish, a food high in protein and Omega-3 Fatty Acids. Research shows that Omega-3 Fatty Acids might protect aging brains. Fish also lowers the risk of heart attacks and strokes.
- Chickpeas Also known as garbanzo beans, chickpeas are a vegetarian-friendly source of calcium that is a common staple of centenarians living in the Mediterranean. They make up a large part of the diet in Sardinia, which is one of the longest-living countries on earth.
