Healthy Diets To Increase Your Life Expectancy
These healthy diets are plans that allow you to maintain good health, prevent disease and increase life expectancy. Weight loss is a bonus effect of these healthy diets. A healthy balanced diet should include a variety of nutritious foods as described in the healthy eating pyramid. A healthy eating program should include healthy fats, low glycemic load carbohydrates, and foods rich in vitamins and antioxidants such as fruits and vegetables. The healthy diets described below are not specific diet programs for weight loss, but help achieve particular health outcomes such as reducing the risk of cardiovascular disease, or improving life expectancy.
The Mediterranean Diet
The Mediterranean diet has gained popularity over the past few years as it is a healthy and tasty cuisine. Many recent studies have confirmed that the people of the Mediterranean region have a 30% lowered risk of developing heart disease and that they have a longer life expectancy that their European counterparts. This is attributed to the benefits of Mediterranean cuisine, which includes a high consumption of fruits and vegetables, wholegrains, and lentils. This healthy diet emphasises healthy sources of fat such as nuts, seeds and olive oil. Consumption of fish is moderately high, while intake of red meat and dairy products is low.
The Anti-Inflammatory diet was designed by Dr. Andrew Weil, a practitioner of integrative medicine. Studies have shown that chronic inflammation, also known as “silent inflammation” plays a significant role in a host of diseases such as Alzheimer’s disease, heart disease, diabetes, some cancers, and can activate certain potentially harmful genes that affect the ageing process as well. Common to the other healthy diets described, this anti-inflammatory diet emphasises high fiber from fruit and vegetables, complex carbohydrates, lean protein, healthy fats, and drinking plenty of water.
Healthy Diet for Teenagers
It is particularly important that teenagers eat a balanced diet, not only to obtain the nutrients needed at this time of growth and development, but also to lay the foundation for a healthy body for the future that is protected from disease. Unfortunately, teenagers today have developed poor and unhealthy eating habits, relying on fast foods more and more. Statistics show that teenagers are getting fatter, and that eating disorders are on the increase. Fortunately, this does not have to be the case if good eating habits are learned and practiced at this crucial age.
Healthy Heart Diet
Eating heart healthy foods can play a significant role in reducing risk of heart disease. Among the factors that contribute to cardiovascular disease, are inflammation, high triglycerides, LDL cholesterol, and homocysteine. Healthy diets based on foods such as a variety of vegetables, legumes, fruit, and high fiber foods can prevent and even reverse heart disease.
Low Cholesterol Diet
High cholesterol levels can be reduced with a low cholesterol diet, and can help lower the risk of heart disease. If you are in the high risk group for heart disease, your doctor may suggest a cholesterol test, which measures your total cholesterol level, as well as HDL, LDL and triglycerides. Healthy diets can help reduce bad cholestrol and increase good cholesterol.
Diabetic Weight Loss Diets
Type 2 diabetics need to focus on weight loss to improve their body’s ability to utilize insulin. The key to keeping your blood glucose levels under control and losing weight is to reduce carbohydrate consumption and opt for low glycemic load carbohydrates and low fat foods.
DASH Diet Plan
The relationship between diet and hypertension is well established, and extensive research conducted by the National Institute of Health has found that simple changes made to your diet can reduce the risk of heart attacks and strokes in just 14 days. The term DASH stands for Dietary Approaches to Stop Hypertension.
Vegetarian Diet Plans
In order to obtain all esssential nutrients when following a vegetarian diet, you need to ensure that you include foods from the healthy vegetarian food pyramid, and eat a wide range of healthy foods from non animal sources.
The Okinawa Diet
The people of Okinawa enjoy the longest lifespans in the world, and are free from modern Western diseases. The secret to their good health lies in their anti aging diet.
If you are a diverticulitis sufferer, you can benefit by controlling your fiber intake.
Lactose Intolerance Diet
If you suffer from lactose intolerance, knowing what foods to eat will help you deal with the condition. People who have lactose intolerance lack sufficient quantities of the enzyme lactase needed to digest lactose, a sugar found in dairy products such as milk, yoghurt and cheese.
Diet For Metabolic Syndrome
Metabolic syndrome is a combination of health issues that can result in heart disease and diabetes. This risk can be mitigated by diet.
Diet For Gout
Gout can result from eating foods high in purine, which cause uric acid by-products to accumulate in bone joints.
Arthritis Diet Foods
Arthritis is a disease caused by inflammation, so healthy diets that reduces the intake of inflammatory foods and increase consumption of healthy Omega 3 fats is necessary.
Cancer Prevention Diet
Healthy diets that work to prevent cancer will include a large amount of vegetables, fruits and other plant foods as these contain many phytonutrients that work against cancer.
Healthy diets therefore are important weapons in the fight against disease and ageing.