This healthy snack eaten every day extends your life. The new study confirms it

This healthy snack eaten every day extends your life. The new study confirms it

Snack to reduce Alzheimer's and cardiovascular disease by 25%, a new study says

Snack to reduce Alzheimer's and cardiovascular disease by 25 percent, a new study says

Living longer and food go hand in hand; in fact, a recent study found out what it is snack that can increase life expectancy, reduce the risk of Parkinson, Alzheimer and cardiovascular disease, even lowering cholesterol levels. So what are the foods to eat that promote longevity? (Read also: Pollution and Alzheimer's: Improving air quality reduces risk, now three new studies confirm this)

A systematic review

A new study conducted by researchers at the Harvard TH Chan School of Public Health found that those who snacked on the nights they had a lower risk of death, and increased life expectancy, than those who did not. Research has found that even a few handfuls of walnuts per week can help promote longevity, especially among those on an unbalanced diet.

This study, published in Nutrients, found that five or more servings of nuts per week can provide the maximum benefit for the risk of mortality and life expectancy. Eating five or more servings per week is associated with a 14% lower risk of death, 25% lower risk of death from cardiovascular disease, and an increase in life expectancy of approximately 1,3 years, compared to those who do not consume. nuts. (Read also: A few glasses of red wine a week can have this beneficial effect on your heart. I study)

Eating walnuts two to four times a week could also have its benefits: a 13% lower risk of death, a 14% lower risk of dying from cardiovascular disease, and about a year of life gain, compared to who does not consume this dried fruit. The researchers also looked at data from 67.014 women with a mean age of 63,6 years and 26.326 men from the follow-up study aged 63,3 years in 1986.

Participants were relatively healthy when they joined the studies (e.g., without cancer, heart disease, and stroke) and were followed for approximately 20 years (1998-2018). Dietary intake was assessed every four years, in which participants reported data on their overall diets - including how often they ate walnuts, other tree nuts, and peanuts - as well as lifestyle, exercise, and the smoke. (Read also: Eating a hot dog takes 36 minutes of life. The study on the impact of food on health and the environment)

Based on these data, the researchers were able to identify associations between nut consumption at various levels and different health indicators related to longevity. Research shows that incorporating a few servings of nuts into your diet can help protect against heart disease.

It was also found that eating nuts reduces "bad" LDL cholesterol up to 16%, lowers diastolic blood pressure by 2-3 mm Hg and reduces oxidative stress and inflammation. The effects of oxidative stress can contribute to several neurodegenerative conditions, such as Alzheimer's disease and Parkinson's disease.

So to wrap up, here are some tips for live better and longer:

  • eat at least five servings of fruit and vegetables every day
  • eat fiber-rich foods such as potatoes, bread, rice, or pasta
  • consume some alternatives to milk or dairy products (such as plant-based drinks)
  • consume more legumes
  • choose 100% natural unsaturated oils and spreads and eat them in small quantities
  • drink plenty of fluids (at least six to eight glasses of water per day).

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