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Eat healthy, live long

A Harvard study published in the New England Journal of Medicine in July 2017 revealed the link between healthy eating and longevity. Accordingly, if you change your diet plan to one of three scientifically established diet plans, your lifespan may increase. ‘What are these diets?’ If you ask; Mediterranean Diet, Hypertension Stop Diet and Healthy Eating Index.

Eating healthy increases lifespan

Harvard scientists followed about 74 thousand people for 12 years in their study. The group of healthy men and women developed their diet and maintained it for 12 years. The risk of death of the participants in this study was then looked at. The scientists found that those who improved their diets positively were 17% more likely to die. On the other hand, those whose diets deteriorated were 14% more likely to die. With this study, it was concluded that healthy diet prolongs life at any age.

Mediterranean diet

Mediterranean diet is a prominent diet type in preventing vascular diseases. With this diet, you consume a lot of vegetables, fruits, olive oil, oilseeds and fish, while you consume a very small amount of products such as red meat and cheese. Of course, it would not be realistic to expect you to suddenly change your current eating habits. Here are some tips to start changing your diet in small steps:

– Add olive oil to your food instead of butter or margarine

– Eliminate snacks, replace them with vegetables

– Choose whole grain products for pasta and bread consumption

– Consume fish twice a week instead of red meat

– Milk and dairy products limit

Hypertension suppression diet

This type of diet is a plant-based diet with a focus on fruit and vegetable consumption and reduces blood pressure. It is designed to drop. According to the study published by the Stroke journal in April 2016, which collected the data of approximately 75,000 people between the ages of 45-84, it was revealed that those who were fed a hypertension control diet were less likely to have a stroke due to low blood pressure. In this 12-year study, researchers observed that the risk of ischemic stroke, especially caused by clotting, was lower in people close to this diet.

How to start a healthy diet

First of all, your diet should not be limited to losing weight, regulating cholesterol or focusing on certain vitamins. Your overall diet and the types of foods you eat form the basis of a healthy diet. It should not be forgotten that there is no single food that will make a person healthy. In addition, food should be tailored to the individual. Current state of health, drugs used, etc. Factors such as foods can cause different effects on people. The most accurate method is to create a special diet list for you, based on your body’s needs, under the control of a doctor.

Unhealthy diet especially threatens women

We can say that women are a little more careful about nutrition. Although women pay attention to their diet for physical appearance, it is useful to know that they are more vulnerable to certain diseases than men. Heart diseases are the leading cause of death for women. According to data from the American Centers for Disease Control and Prevention, nearly 300,000 women died in the country in 2017 due to heart problems.

Foods that should be on your diet list

Take care to consume the right foods in the right amount for protection from diseases, strengthen the immune system and a healthier heart you must show There are some foods that you should not miss especially when you go to the market or market. These foods are also included in the daily diet lists of healthy women.

Egg: Contains choline and essential but hard-to-get nutrients linked to lower breast cancer rates.

Yogurt: It is rich in probiotics and calcium that strengthen the immune system.

Red meat: It is very rich in terms of Zinc, B vitamins, Omega 3 and fatty acids. In addition, consuming lean meat also contributes to the body’s iron absorption.

Dried beans: It is an excellent source of fiber. It contains plenty of nutrients such as calcium, potassium and magnesium, which are often lacking in the female body. It helps protect the body against the risks of heart disease, type 2 diabetes, high blood pressure, breast and colon cancer.

Oil seeds: Hazelnuts, walnuts, almonds, etc., which we usually call nuts. When foods such as raw materials are consumed raw, they reduce the risk of heart and diabetes diseases.

Olive oil: It is very rich in antioxidants. It provides protection against cancer, Alzheimer’s and other chronic diseases.

Broccoli: In a study, it was found that even one month’s consumption of vegetables such as broccoli, cabbage and cauliflower reduced the probability of dying from any disease by 26% among more than 6,000 people followed for 28 years. Steaming such vegetables increases their effectiveness.

Spinach and dark green leafy vegetables: These types of vegetables are very rich in vitamins A, K, C, calcium, iron, magnesium and potassium. Especially the lutein found in spinach protects the skin against aging and prevents the causes that can cause blindness.

Garlic: With its more than 70 phytochemical content, it is a complete health store on its own. It fights against infections and bacteria in the body. We can call garlic a natural antibiotic.

Fig: Although it is not well known, it is a fruit rich in potassium. It has a blood pressure lowering effect.

Apple: The Iowa Women’s Health Study, which followed nearly 35,000 women over 20 years, showed that women who regularly consumed apples had a minimal risk of death from postmenopausal heart conditions.

Mushroom: A study by the American Cancer Society revealed that healthy mushroom compounds lower cholesterol and slow tumor growth associated with some cancers.

Lemon: In addition to being a vitamin C store, it also has anti-cancer effects. According to a study from Purdue University, adding a little lemon to your herbal tea helps to absorb more antioxidants.

Lentils: Studies have revealed how valuable lentils are. For example, it was determined that women who ate at least 2 meals a week of lentils were 24% less likely to develop breast cancer than those who ate less than once a month.

Doc. Dr. Halit Yerebakan

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