A plant -based diet could be the secret recipe for a longer life – as long as you do it properly.
This is the advice of DR Luigi Fontana In his new book, which presents a plan supported by science to eat more plant -based meals to stimulate health and longevity.
“Healthy longevity is to feed your body with the right nutrients to activate cell repair and intestinal health”, ” said Fontanadirector of Healthy longevity research program at the University of Sydney. “We recommend that people start to experiment with two days based on plants per week, trying new recipes, discovering new flavors and ultimately increasing this to five days a week.”
The book, Power Power: The Essential Plant Food Guide to enrich your healthBases on the previous research of Fontana, which has revealed that longevity is motivated by two key factors: nutrient detection routes and intestinal microbiome.
“Good foods, based on a plant-based diet, activate mechanisms that slow down aging, reduce inflammation and improve metabolism,” he explained. “Second, without enough vegetable foods rich in fiber, beneficial intestinal bacteria die, weaken immunity and increasing the risk of illness.”
But the simple fact of putting on plants does not guarantee better health. For example, ultra -transformed foods like Oreos, Ritz crackers and even spicy sweet chili are all vegans – but not exactly nutritious.
“The reality is that the realization of a well -balanced nutritional diet implies much more than the exclusion of products of animal origin,” said Fontana. “People can cut meat but continue to follow a diet full of ultra-transformed foods, which increases the risk of diseases such as cerebral vascular accidents and premature dementia and death.”
In a studyThe researchers found that for each 10% increase in caloric intake from ultra-transformed plants based on plants, such as breads, fries and cereals, participants had an increased risk of heart disease and An increased risk of cardiovascular death from cardiovascular and 12% causes.
Conversely, people who have mainly ate plant and unprocessed foods, such as fruits, vegetables and pasta, have seen their risk of cardiovascular disease and mortality decrease.
“This underlines the importance not only to consume plant -based foods, but specifically to choose those which are at least to maximize health benefits,” said Dr. Fernanda Rauber, principal author of the study told the new medical news today.
When many people switch to a plant diet, they often revolve to refined carbohydrates, fats and salts, such as white bread, instant noodles and prepackaged meals, according to Healthy Longevity Marzio LanziniWho directs metabolic cuisine at the University of Sydney Center of Charles Perkins.
“Instead, we recommend that you bring him back to Whole Foods,” said Lanzini. He contributed more than 80 plants based on plants to the power of plants, including those vegetarian meatballs.
To build a healthy diet, mainly based on plants and rich in fibers that supports longevity, Fontana and Lanzini suggest focusing on six key food groups.
The first are Entre -cenped grains that are not very processed Like brown rice, wheat and barley. These are rich in fiber and offer health benefits such as reducing the risk of type 2 diabetes and heart disease.
Legumes Like beans, chickpeas and lenses then come. Naturally low in fat and without cholesterol, they provide fibers, proteins and antioxidants, supporting heart, digestive and bone health.
From there, you must also integrate nut Like almonds, cashew nuts and pistachios. It is not only rich in healthy fats, but they also offer several essential nutrients, including vitamin E, magnesium and selenium, which all contribute to overall health and vitality.
Then remember to add seeds To your diet, such as sesame, sunflower and chia. These tiny powers can increase your consumption of proteins, fibers, minerals and healthy fats for the heart. Many are also manganese packagedwhich fights free radicals and protects your cells against oxidative damage.
When it comes to healthy fatInsaturated options such as extra virgin olive oil and avocado are essential. These can improve blood cholesterol, facilitate inflammation and stabilize heart rhythms, among other roles.
Do not forget to complete your diet with fruits and vegetablesIn particular those who are low blood sugar, such as apples, oranges, broccoli and tomatoes. These foods slowly digest, helping weight management, blood sugar control and reduction in the risk of chronic diseases.