How to increase life expectancy?

It's no secret that proper nutrition is the key to longevity and health. The older people get, the more nutrients they need to have in their diet and avoid junk food. Let's analyze two categories of products on our table - healthy and not so healthy.

Saturated fats

Saturated fats are found in cheese, meat, and ice cream. The harm of saturated fats is that they increase blood cholesterol levels and cause excess weight.

Alcohol

Alcohol is high in calories and prevents the body from absorbing vitamins. The healthiest option when choosing alcohol is dry red wine.

Salt

Salt increases blood pressure, so you should avoid overly salty foods. It is also worth paying attention to gravies and sauces that contain large amounts of salt.

Sweet

Sweets contain a lot of calories, which can cause you to gain weight. In addition, sweets contain no nutrients.

Now let's talk about the healthiest foods that you absolutely need to include in your diet.

Milk

Over the years, the need for calcium increases, so our diet needs to be diversified with foods rich in this element. Consuming two glasses of skim cow's milk, low-fat yoghurt and high-calcium fruits daily will help prevent osteoporosis.

Chicken eggs

Chicken eggs are an inexhaustible source of protein and lutein, which protects the eyes from cataracts. Regular consumption of chicken eggs prevents the formation of blood clots, thus reducing the risk of stroke and heart attack. According to a recent study, six chicken eggs a week reduces the risk of developing breast cancer by 44%. For those who are concerned about high blood cholesterol levels, we are happy to inform you that when you eat 1-2 eggs a day, your body produces cholesterol from saturated fat.

Brown rice

Foods such as brown rice, cereal and bread are high in carbohydrates and fiber, which can help lower cholesterol, reduce the risk of heart disease, colorectal cancer, diabetes, obesity, and gallstones.

Chicken meat

Chicken is high in protein, which helps prevent bone loss, selenium, which fights cancer, and B vitamins, which boost brain function and increase energy levels. It is best to eat low-fat, skinless chicken breasts.

Salmon

Salmon is high in omega-3 fats, which lower cholesterol, prevent blood clots and fight certain types of cancer. Salmon contains nicotinic acid, which protects against Alzheimer's disease, alleviates depression, and prevents memory loss. Therefore, eat fresh or canned salmon at least 3 times a week.

Spinach

Spinach is a powerhouse of nutrients such as vitamins C, A and K, iron, antioxidants and lutein. Spinach fights heart attack, stroke, colon cancer, arthritis and osteoporosis.