What to eat to live longer?

1. Have everyday a dose of omega-3s:

Eat regularly the required amount of omega-3 to lower your cholesterol, help in cell functioning and reducing the risk of heart attack, cancer and stroke. The best sources are walnut, flaxseed, green leafy vegetables like spinach and sea foods.

2. Eat foods rich in antioxidants:

Antioxidants slow ageing process and protects from harmful free radicals. Usually these remain in our body for 4-6 hours so you need to eat these at regular intervals. Rich coloured vegetables and fruits are rich in antioxidants.

3. Double the amount of fibre you consume:

It protect against cancer and keeping the blood sugar under control. It also helps in lowering the LDL (bad Cholesterol) and thereby reducing the rate of heart disease. Take at least 25-35 g of fibre daily. Eat more of lentils, chickpeas, apples and barley. Increase the intake of salads, vegetables and green leafy vegetables.

4. Do not overload your stomach:

Eat only until you are 75% full. If you are not hungry do stop and do not stuff yourself. Chew the food properly and eat slowly so that you consume lesser calories than those who ate more quickly.

5. 25% of calories should come from fats:

Eat good quality of oils like mono unsaturated fatty acid which lowers the bad cholesterol and try including dry fruits like walnuts, pistachios, olive oil and avocado.

6. Do not forget to include protein in each meal:

These are the building blocks which help in repairing of the cells and tissues on regular basis so try to make 30% of daily calories from proteins. Good sources are white fish, chicken, fat free milk, egg whites, beans, dhal and pulses.

Adapt these small changes and make your life a healthy one.