The food we eat plays a significant role in our long-term health and longevity. Eating a healthy and well-balanced diet can help reduce the risk of developing chronic diseases and, in turn, decrease the risk of premature death.

However, with so many different types of diets and conflicting information available, it can be overwhelming to know where to start. In this article, we will be discussing some dietary changes that have been scientifically shown to decrease the risk of premature death.

The Mediterranean Diet

The Mediterranean diet is a dietary pattern that has been extensively researched for its health benefits, particularly in reducing the risk of premature death.

This diet is characterized by high intake of fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil, and low intake of red meat, processed foods, and sugary beverages. Studies have shown that adherence to the Mediterranean diet is associated with reduced risk of several chronic diseases such as cardiovascular disease, cancer, and diabetes.

The DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is another dietary pattern that has been shown to reduce the risk of premature death.

This diet focuses on increasing the intake of fruits, vegetables, whole grains, lean protein sources, and dairy products, while limiting the intake of sodium, saturated fat, and added sugars. The DASH diet has been found to lower blood pressure and cholesterol levels, reduce the risk of heart disease, and improve overall health.

Plant-Based Diets

Plant-based diets are becoming increasingly popular due to their potential health benefits.

These diets emphasize plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, and limit or eliminate animal products like meat and dairy. Studies have shown that a plant-based diet is associated with reduced risk of chronic diseases such as cardiovascular disease and cancer, and decreased risk of premature death.

Reduce Processed Foods Intake

Processed foods are typically high in calories, added sugars, unhealthy fats, and sodium, which can all contribute to chronic diseases and premature death.

These foods are often convenient and affordable, making them an attractive option for many people. However, reducing the intake of processed foods and replacing them with whole foods like fruits, vegetables, and whole grains can improve overall health and decrease the risk of chronic diseases.

Limit Sugary Beverages

Sugar-sweetened beverages like soda, energy drinks, and sports drinks are another common source of added sugars in the diet. These beverages can contribute to weight gain, type 2 diabetes, and cardiovascular disease.

Instead of sugary beverages, it is recommended to drink water, unsweetened tea, or coffee, or to flavor drinks with fruit or herbs.

Eat More Fruits and Vegetables

Fruits and vegetables are rich in nutrients like vitamins, minerals, and antioxidants, which play a crucial role in maintaining good health.

Eating a variety of colorful fruits and vegetables can help reduce the risk of chronic diseases such as cancer and cardiovascular disease, and decrease the risk of premature death. The recommended daily intake of fruits and vegetables is at least five servings per day.

Increase Fiber Intake

Fiber is a type of carbohydrate that is not broken down by the body and contributes to digestion and gut health. Eating a diet high in fiber can help reduce the risk of chronic diseases, including heart disease and certain types of cancer.

High-fiber foods like fruits, vegetables, whole grains, legumes, nuts, and seeds can help increase fiber intake.

Include Healthy Fats in Your Diet

Contrary to popular belief, not all fats are bad for our health. In fact, some types of fats, such as monounsaturated and polyunsaturated fats, are considered beneficial for our health.

These types of fats can help improve cholesterol levels, reduce inflammation, and decrease the risk of chronic diseases. Foods that are high in healthy fats include nuts, seeds, avocado, and fatty fish like salmon and tuna.

Eat Lean Protein Sources

Protein is an essential nutrient that is necessary for building and repairing tissues in the body. However, not all protein sources are created equal.

Eating lean protein sources like skinless chicken, turkey, fish, and plant-based proteins like legumes and tofu can help decrease the risk of chronic diseases like heart disease and cancer.

Consume Fermented Foods

Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria called probiotics, which can help improve gut health and decrease the risk of chronic diseases. These foods can also improve digestion and boost the immune system.