The importance of nurturing our bodies with the right foods cannot be overstated. The age-old adage “you are what you eat” especially resonates when you consider the intricate connection between our dietary habits and a healthier, longer life. As it turns out, the foods we eat on a daily basis impact everything from cardiovascular resilience to cognitive function. By understanding the relationship between our diet and our well-being, we can make informed that set the stage for a longer life that with vitality.
Maintaining a nutritious diet doesn’t just mean cutting out harmful foods (although that is an important step to take). Luckily, there are also tons of delicious foods that can also help you add years to your life by way of a healthier heart. We spoke to Laura M. Ali, MS, RDN a culinary nutritionist and author of the MIND Diet for Two, to shed light on the transformative power of specific foods that not only bolster heart health but also pave the way for a longer and more fulfilling life. She told us that nuts and fish are two great choices to add to your plate every day. Find all of her expert insight on the benefits of each below.
1. Nuts
Nuts, packed with a blend of healthy fats, fiber, and antioxidants, emerge as nutritional powerhouses in the pursuit of heart health and a longer life. According to Ali, two standout varieties—walnuts and almonds—take center stage.
"Walnuts are a fantastic addition to your diet," Ali remarks. "Filled with plant-based omega-3 fatty acids, fiber, and antioxidants, they've been proven to lower the risk of heart disease and stroke."
Almonds, another jewel in the nut kingdom, offer a tasty solution to heart health. Ali affirms, "Just one and a half ounces a day can help reduce cholesterol and blood glucose levels, ultimately aiding in body weight management." These nuts are also highly versatile; Ali suggests incorporating them into salads, roasted vegetables, or even blending almond butter into a morning smoothie.
2. Fish
Next up, Ali underscores the importance of seafood in promoting healthy aging and reducing the risk of heart disease. "Research indicates that just two, 3-ounce servings a week may reduce your risk of heart disease by 36%," she states. The benefits extend beyond the cardiovascular system, with frequent seafood consumption correlating to a slower rate of cognitive decline and better memory as individuals age.
Salmon and tuna emerge as star players when it comes to heart-healthy seafood. Ali suggests practical ways to incorporate these heart-healthy options into our daily meals. "Add salmon or tuna to a salad for lunch, toss a few frozen shrimp into pasta sauce for a fast pasta dinner, or make fish tacos by adding baked cod strips along with some salsa and broccoli slaw to tortillas for a quick fish-filled dinner."
Of course, it's important to remember that there's no magical elixir for a never-ending life; although a nutritious diet is an important component of longevity, nuts and fish can't work miracles. However, incorporating heart-healthy foods like these into your diet is a great way to pave the way for a healthier life and a lower risk of disease.
READ MORE: 4 Rules Longevity Experts Want You To Follow Over 50 For A Longer Life
