The secret diet of longevity: foods that combat aging and guidelines for pairing them.

Nutrition experts have compiled a list of foods that can help prolong youth. A healthy diet can add up to 20 years to a person’s life.

How to Stay Young: Lowering Cholesterol

Improper nutrition can lead to thinning, brittleness, and blockage of blood vessels. It’s essential to combat the buildup of calcium and sclerotic plaques formed from cholesterol and cellular waste because “dirty” blood vessels struggle to supply tissues with nutrients and remove waste from cells. As we age, our diets should contain less fatty meat and dairy products. Instead of fast food packed with trans fats and preservatives, mayonnaise, margarine, sausages, processed foods, and canned goods, we should opt for fresh, healthy foods that lower harmful cholesterol. Animal fats should be replaced with plant-based oils. Consumption of red meat should be completely stopped or limited to 50 grams per day.

Beans

This nutritious alternative to pork and beef is made up of 25% plant protein with an 80% absorption rate. Thanks to the valuable amino acid arginine (which supports nitrogen metabolism), levels of bad cholesterol and dangerous sugars in the blood decrease. Folic acid reduces the likelihood of cardiovascular diseases, while fiber helps eliminate toxins and aids digestion.

Walnuts

This effective food for cleaning arteries and lowering harmful cholesterol levels should be a regular part of your diet, but in moderation: about 50 grams every other day.

Oatmeal

This is a remedy for strokes and heart attacks. Volunteers who had oatmeal for breakfast reduced their bad cholesterol levels by 13% over six months. Older adults are advised to top their oatmeal with nuts and fruits.

Tomatoes

Due to their ability to lower harmful cholesterol levels in the blood, tomato juice helps prevent heart attacks and strokes. This vital food for older adults improves circulation, stimulates blood supply to the brain, normalizes metabolism, and boosts mood.

Olive and Flaxseed Oil

Plant-based fats help prevent cardiovascular diseases. For therapeutic and preventive purposes, they should be consumed before breakfast, with a recommended amount of one tablespoon per day.

Pork Fat

Paradoxically, “pure cholesterol” has made it onto the list of foods that protect blood vessels and prevent atherosclerosis. Fresh pork fat contains vitamin F and selenium, which enhance vascular elasticity, prevent tumor development, and boost potency. In terms of its choleretic effect, this food is even more beneficial than olive oil. It’s important to avoid old, yellowed fat (due to carcinogens) and not exceed the daily fat requirement of 1 gram per kilogram of body weight.

What Slows Down Human Aging

The natural “wear and tear” of organs occurs due to cell damage from active compounds: oxygen ions and free radicals. Antioxidants can halt oxidation—they are substances that prevent cell damage and protect the body from the destructive processes of aging. Our defenders against the aggression of free radicals enhance cognitive function, prevent cardiovascular diseases, and positively affect skin condition.

Chocolate

As we age, cognitive function tends to slow down. The speed of mental reactions in 50-year-olds is reduced by half, and in 70-year-olds, by 90%. A daily dose of just 10 grams of chocolate (one-tenth of a 100-gram bar) can improve brain function. Cocoa beans are rich in the antioxidant flavanol.

Coffee and Cocoa

These sources of magnesium and antioxidants support the health of the nervous system and slow down aging. Four cups of coffee or cocoa a day can boost physical tone and mood. On the flip side, they also help prevent diabetes.

Citrus Fruits

Citrus fruits and their juices provide effective protection against ischemic stroke—disruption of blood flow to the brain that damages gray matter. They reduce the risk of brain infarction by nearly 20%. These fruits are serious sources of flavonoids (organic precursors of plant polyphenols). To prevent vascular catastrophes and slow down brain aging, it’s recommended to consume 45 mg of flavonoids daily (equivalent to a glass of fresh orange juice).

Ginger

This beneficial spice slows down aging and improves cerebral circulation. Additionally, ginger enhances libido, strengthens the immune system, and helps detoxify the body.

Beets

Half a liter of beet juice can lower blood pressure for a day. The secret to its antihypertensive effect lies in the nitrate content, which converts to nitric oxide in the body. This compound enhances blood flow and keeps blood pressure “under control.”

Potatoes

This popular tuber can also normalize blood pressure, but its main advantage lies elsewhere. Primarily, it contains more selenium—a powerful antioxidant—than nuts and seeds. This essential mineral supports the thyroid gland and boosts immunity. Potatoes are a complete source of carbohydrates and fiber, and they contain three times more vitamin C than avocados.

Fish

A diet for healthy memory should include vitamin D and omega-3 fatty acids. Sea fish is a source of selenium, iodine, and other valuable minerals. It contains antioxidants that prevent cardiovascular diseases, inflammation, and malignant formations. Consuming 2 grams of fish oil daily supports heart health. Nutritionists recommend not overloading your menu with fatty fish and including it in your diet once or twice a week.

Cheese

Dairy products are essential for strengthening bones. The daily calcium requirement can be met with 200 grams of cheese, milk, or yogurt. A glass of milk a day protects against colon cancer. Low-fat cheese alone won’t provide benefits, as fat-soluble vitamins A and D won’t be absorbed. Nutritionists consider low-fat fermented dairy products with a fat content of 2-3% to be the optimal choice.

Eggs

Another beneficial addition for longevity is lecithin. A deficiency of this building block for cell membranes can be indicated by scattered attention and difficulty absorbing information. In mature years, chicken eggs should be included in the diet twice a week (no more than two per day). Soy, liver, brewer’s yeast, peanuts, fish, and grains can also fulfill this role.

Foods for Youth and Longevity

What tastes good should also be considered healthy. According to modern nutritionists, half of your diet should consist of foods rich in fiber, while sugar, salt, and fats should be limited. The top sources of dietary fiber include oats, buckwheat, wild rice, lentils, chickpeas, peas, persimmons, mangoes, pineapples, and nuts: these foods support a healthy gut microbiome.

Whole Grain Bread

“Cleaners” can be found in coarsely ground flour, whole grains, beans, greens, vegetables, and fruits. Dietary fibers act as a sort of brush for the body.

Fruits and Berries

As we age, metabolic rate decreases, and hormonal changes lead to estrogen deficiency. Both issues can be addressed with fruits. Apples and berries (as well as soy and flaxseed) contain phytoestrogens. At the same time, these products have anti-tumor effects. Apples, plums, currants, and oranges contain pectin, which helps eliminate heavy metal salts from the body. Berries combat aging due to their polyphenol content. Nutritionists refer to them as foods of youth and encourage their inclusion in daily diets.

Water

The daily salt intake should not exceed 15 grams, but most people “overdo” it by three times. This leads to fluid retention in the body and harms blood vessels. You can counteract excess salt by increasing the amount of fresh vegetables in your diet fivefold and doubling your daily water intake.

Greens and Vegetables

An adult should consume half a kilogram of vegetables daily. The menu should include five different types at once: for example, cabbage, beets, carrots, onions, and garlic. Local seasonal vegetables are considered the most beneficial. Vitamins accumulate in root vegetables. Cut greens lose half of their beneficial components within a day: it’s best to consume leafy salads, arugula, basil, dill, and parsley right after harvesting. The more colors represented on your plate, the better you’ll feel. Peppers, tomatoes, and watermelons have endorphin-boosting properties and promote a good mood, supporting vitality at any age.

Kefir

In the Caucasus, the local fermented milk product, tan, is considered an elixir of longevity. In old age, kefir is even more important than in youth: this drink revitalizes sluggish digestion and increases hemoglobin levels. Kefir combats putrefactive bacteria and detoxifies the body. Regular consumption of kefir can extend life by 10-20 years.

Foods for Youthful Skin

The ability of certain trace elements to combat oxidation, nourish, and smooth out wrinkles has found its way into cosmetic production. Common foods are used as raw materials for expensive creams and serums.

Grains and Legumes

Whole grain cereals are sources of plant protein, potassium, and magnesium. These components are beneficial as they stimulate collagen production, which maintains the skin’s elasticity. Whole grain bread with seeds and nuts contains valuable biosorbents—plant fibers. The effect of grains and legumes lies in their ability to eliminate toxins and improve peristalsis and metabolism. By destroying the conditions for pigmentation and dermatitis, these healthful products rejuvenate the skin, making it clean, firm, and fresh. The daily dose of whole grain products is at least 300 grams.

Colorful Vegetables

Pumpkins, yellow and red peppers, tomatoes, and carrots are rich in beta-carotene. This antioxidant promotes skin cell renewal and the production of melanin for an even tan. The daily norm for colorful vegetables is 300 grams.

Dried Fruits, Fruits, and Berries

Fruit acids, pectins, vitamin C, and fiber contribute to collagen formation. All of these beneficial components can be found in oranges, grapefruits, lemons, kiwis, apricots, black currants, blackberries, blueberries, and raspberries. Fiber and pectins also help eliminate harmful toxins from the body. Dried fruits contain magnesium and potassium, which improve metabolism and tone the skin. The daily dose of dried apricots, prunes, and raisins is 100 grams.

Avocado

Due to its high content of essential oils, this product deserves special mention. This unique exotic fruit, which positively affects the body as a whole, contains niacin, which is important for the skin. This element is beneficial for its anti-inflammatory properties.

Seafood

Omega-3 fatty acids, vitamins A and D enhance skin elasticity by strengthening cell membranes and improving blood circulation. Foods that combat sagging, dryness, and wrinkles include shellfish, herring, sardines, mackerel, and salmon. Consuming 200 grams of seafood every three days is sufficient.

Fermented Dairy Products

Live yogurt or cottage cheese contains selenium and calcium, which are necessary for improving skin turgor and strengthening nails. The daily norm for medium-fat cheese (5-9%) is 150 grams, while kefir or yogurt should be 200 ml.

Greens

The health of your skin depends on how often fresh table greens are included in your diet. Cilantro, parsley, dill, and lettuce are rich in folic acid, chromium, zinc, copper, iron, magnesium, potassium, and vitamin C. These elements protect the skin from harmful substances and adverse external influences.

Herbal Tea

For beautiful skin, herbal infusions are beneficial both for internal consumption and external application, such as for combating dark circles and bags under the eyes. Puffy eyelids can be soothed by tannins found in tea leaves. Herbal blends contain essential oils, potassium, and magnesium. These natural skin tonics with strengthening effects reduce puffiness and vascular networks.

Vitamins Against Aging

Vitamin B promotes hair growth, while vitamins A, D, and E are powerful antioxidants. A key supporter of youth is tocopherol. Regularly including vitamin E-rich foods in your diet can genuinely slow down aging.

Unrefined Vegetable Oil

In terms of vitamins A and E, as well as fatty acids that influence the formation of cell membranes, olive oil far surpasses all others. Fatty acids promote skin cell regeneration and the absorption of fat-soluble “youth vitamins” A, D, and E.

Nuts

These are a source of coenzyme Q10, which nourishes and accelerates cell regeneration. In the second half of life, the body’s own production of coenzyme decreases, so it must be replenished through food. At the same time, nuts are rich in vitamins E, A, and D.

Lemon

This is a means of preserving vascular elasticity for many years, as vitamin C is involved in collagen formation.

The “Youthful” Diet

It’s important to eat properly for at least a week each month and to combine foods correctly in your diet.

Edible “Cleaners”

Certain food combinations can help the body rid itself of toxins and waste.

  • Ginger, echinacea, rosemary, and sorrel support the lymphatic system.
  • Cucumbers, apples, parsley, calendula, artichokes, burdock, onions, olive oil cleanse the liver.
  • Excess fluid can be eliminated with nettles, tarragon, dandelions, parsley, apples, cucumbers, zucchini, and honey.
  • Onions, leeks, garlic, dandelions, nettles, and echinacea help purify the blood.
  • Citrus fruits, fresh fruits and vegetables, burdock, olive oil, and water are proven laxatives and choleretics.

To avoid periodic cleanses of a “clogged” body, it’s advisable to switch to natural foods: plant-based and fermented dairy products.

The Principle of Food Combining

With this method, you can eat meat, fish, dairy products, fruits, and vegetables, combining them in a way that allows the body to effectively digest and absorb nutrients.

  • Fresh fruits and vegetables should make up more than half of your diet.
  • Fruits eaten on an empty stomach leave the stomach within 10 minutes, but if consumed with meat products, they can cause food stagnation and fermentation in the stomach.
  • Different conditions and times are needed for digesting proteins and carbohydrates. Carbohydrates digest faster, while proteins take longer.
  • Protein digestion occurs in an acidic environment, while carbohydrates digest in an alkaline one.
  • Protein-rich foods (nuts, seeds, fish, meat, eggs, eggplants, legumes, mushrooms) should be consumed at different times from carbohydrate-rich foods (sweets, potatoes, bread, cereals): the minimum interval should be 4 hours.
  • Neutral dairy products, animal fats, fruits, vegetables, and greens are compatible with both protein and carbohydrate-rich foods.

Remember: with food combining, thanks to the quick passage of compatible foods through the digestive tract, fermentation and putrefaction processes do not occur in the body. Weight loss occurs, gastrointestinal diseases disappear, and overall well-being improves.

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