How Much Longer Can You Live by Eating Healthy?

No one wants to just live a long life. Life is to be enjoyed, and good health is a key element in enjoying life well into your 70s, 80s and even 90s. It is never too late to start eating right. Even losing 10 percent of your body weight if you are overweight can lower blood pressure and cholesterol and improve health significantly.

Healthy Eating Prevents Disease

Healthy eating prevents disease, thereby increasing life expectancy. Only a few generations ago, life expectancy was 10 to 15 years shorter on average than it is today, due in large part to a lack of education about healthy eating. Understanding how antioxidants, carbohydrates and food choices affect health can set you on the path to a healthier and longer life.

Antioxidants

Antioxidants work in the body to fight off free radicals. Free radicals are unstable cells lacking an electron and attacking other cells in search of one. When it takes the electron from a cell, that cell then becomes unstable and more susceptible to mutation and disease, particularly cancer. Free radicals are released in the digestive process as foods break down. The body also releases free radicals when exposed to different environmental hazards such as cigarette smoke or pollution. Antioxidants have been studied extensively by the medical community and are widely accepted as a way to prevent many cancers.

Foods that are good sources of vitamins A, C and E and those containing lycopene or beta carotene provide antioxidants. Blueberries, for example, contain many of these nutrients and are considered one of the best antioxidant-containing foods.

Good vs. Bad Carbohydrates

Carbohydrates are an important part of our diet. They provide the fuel that gives us energy. Complex carbohydrates, those low on the glycemic Index (GI), give us sustained fuel. All carbohydrates are made up of starches, fiber and sugar. Simple carbohydrates, like a candy bar, give a quick burst of energy but will result in a "crash" as your body burns it.

Good carbohydrates include fruits, vegetables and whole grains. Don't be tricked by foods that say "made with whole wheat flour." It could mean there are only small amounts of the whole grain. Look for the specific words "100% whole grain" or "100% whole wheat" when reading food labels. Avoid sugary drinks, candy and refined flour products that provide calories without nutrients.

The Fresher the Better

Fresh fruits and vegetables are some of the healthiest foods available. Lightly steaming some vegetables will help keep the nutrients intact. Many foods, such as broccoli and spinach, are richest in nutrients when eaten lightly cooked. They are easier to digest and, to many people, taste better. Organically grown foods are a good choice because they are free of controversial insecticides and hormones. Overcooking fresh foods will cause the enzymes to break down and diminishes their nutritional value, as does eating foods past their prime. Eating a variety of fruits and vegetables in a rainbow of colors will ensure you are getting well-balanced nutrients in the whole form.

Types of Diets for a Longer, Healthier Life

There are several health-promoting eating plans that combat some of the most common life-shortening medical conditions.

DASH Diet: For people with hypertension, this sensible diet lowers blood pressure. Untreated hypertension can lead to heart attack or stroke because, over time, the heart becomes enlarged and has to work harder.

Low Cholesterol Diet: Choosing foods low in saturated fat and cholesterol can lower blood cholesterol. Cholesterol builds up in the arteries and creates blockages that can be life threatening.

Diabetic Diet: Type 2 diabetes (adult onset) is a growing epidemic in the United States, due in large part to an increase in obesity. Untreated diabetes can lead to limb loss, blindness and eventually premature death.

Genetics, Geography & Other Factors of Long Life

There are areas in the world where it is not uncommon to live to be 100 years old or older. Nutritionists have looked at the culture and diets of these places to determine how diet impacts lifespan. Reuters reported in a September 2009 article that more than 40,000 Japanese are aged 100 or older, which reflects an increase of 10 percent from the year before. To what do they attribute their longevity? Their diet staple of fish, rich in omega-3 fatty acids and low in calories, is thought to be the greatest contributor. Omega-3 fats are instrumental in lowering cholesterol and blood pressure and can also be found in walnuts, soy and canola oil.

Of course, you cannot discount genetics and environment in life expectancy. Some people just have "good genes." The United States has 96,000 people over the age of 100, but this may be attributed more to the quality of healthcare available than to diet.