These are the 4 diets that allow you to live longer, according to Harvard experts

Following a healthy diet allows you to extend your life expectancy. This is confirmed by the results of a study carried out by several doctors from the Harvard School of Public Health Medicineamong them, Zhilei Shan, Fenglei Wang and Yanping Li.

[Activar las hormonas es la mejor manera de adelgazar de manera saludable]

Based on the experiences of 75,230 women from the Nurses’ Health Study (from 1984 to 2020) and 44,085 men from the Health Professionals Follow-up Study (from 1986 to 2020), it showed that participants who adopted healthy eating habits they had a lower mortality risk (up to 20%) than the others.

The experts analyzed the impact of four specific diets. The mortality of its “adherents” was reduced by 19, 20, 18 and 14% respectively:

  • The diet based on Healthy Eating Indexwhich is based on the consumption of vegetables, discarding sugars, unhealthy fats and alcohol.
  • The diet based on Alternative Healthy Eating Index (AHEI), a variation of the previous one, which allows measuring compliance with a good diet
  • Mediterranean dietwhich essentially includes vegetables, fruits, nuts, whole grains, legumes and fish
  • vegan dietwhich advocates the consumption of vegetables and foods without animal origin.

Participants who went on these diets not only saw their life expectancy increase, they also saw a significant reduction in your risk of death from disease. According to the study, their risk for cardiovascular disease was up to 13% lower than those who did not take them.

In addition, their risk of death from heart disease was 6 to 15% lower, their risk of death from cancer 7 to 18% lower, and their risk of death from respiratory disease 35 to 46% lower.

The importance of a healthy diet

This study confirms that adherence to a healthy diet is essential. Some foods, due to their characteristics, they should get out of our day to day: “There are some foods that are considered unhealthy and that it is better to limit in day-to-day eating. This group includes ultra-processed foods, high in saturated and trans fats, added sugars, which have been highly modified and have practically lost all Its benefits It is advisable to opt for natural and fresh or minimally processed foods.

However, there is no need to completely eliminate any type of food from your diet, but try to moderate your consumption and choose healthier options most of the time. The key is to eat a variety of foods from all food groups,” reminds us Leyre López-Iranzu, nutritionist at Clínica FEMM.

The experts also recall the importance of physical exercisewhen it comes to staying in shape. Personal trainers can be a support in this regard: “A personal trainer guarantees quality accredited training, backed by professional certificates.

In addition to knowledge of the training programs that each person requires, has additional training such as nutrition sporty. In this way, it can benefit both the Health mental and physical” says Silvia Rodríguez, head of health in the editorial department of campus training.

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