Foods you should eat for a longer life

Eat more: leafy greens

Veg as specifically linked with reduced cardiovascular disease and all-cause mortality. Cruciferous veg were also linked with a lower total cancer risk.

Eat more: pulses

The risk of all-cause mortality decreased by 16% when intake of pulses increased to 150g (5oz) a day – that’s between half and two-thirds of a can of drained beans.

Eat more: fruit

The risk of all-cause mortality decreased by approximately 10% when fruit consumption was around 250g (8.8oz) a day – about three small portions. 

Eat more: berries

Blueberries are particularly rich in anthocyanosides, which are potent antioxidants. Concentrated blueberry extracts also help improve brain function in older people

Eat more: spicy food

Spicy food six days per week were 14% less likely to die early than those who consumed it less than once a week. Fiery foods may also give your metabolism a temporary boost

Eat more: high fiber

Eating fiber including wholemeal bread, whole wheat pasta, quinoa, brown rice and other whole grains also correlated with a 16–24% reduced incidence of coronary heart disease

Eat more: nuts

A pile of studies, including this one, have linked regular nut consumption with a lower risk of heart disease and of dying from any cause

Eat more: peanut butter 

Eating a PB&J sandwich added 33 minutes to a person's life. Use whole wheat bread for extra health benefits.

Eat more: fish rich

Most omega-3 reaped a 15% and 18% reduction in cardiovascular mortality, respectively. Eating fish in general correlated with a lower death risk, but only when it wasn't fried.

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