Close
Pictured recipe:Walnut Pesto Pasta Salad
Figuring out your life expectancy may sound likethe premise of a sci-fi movieortwo, but new research is making it easier to quantify the impact your diet has on your lifespan. A new article inPLOS Medicinefound that people who make sustained changes to their diet can add up to 13 years to their life, depending on when they make those changes.
The researchers determined that an optimal diet would include less red or processed meat and more fruits, vegetables, legumes, whole grains and nuts. The biggest dietary impacts came from four changes:less red or processed meat,more legumes,more whole grainsandmore nuts. You don’t have to follow any specific diet to implement the changes, though eating patterns like theMediterranean dietand aplant-based dietwould probably help you hit those goals.
“Research until now has shown health benefits associated with separate food groups or specific diet patterns but given limited information on the health impact of other diet changes,” researcher Lars T. Fadnes, Ph.D., said inthe media release. “Our modeling methodology has bridged this gap.” Fadnes is a professor in the Department of Global Public Health and Primary Care at the University of Bergen in Norway.
It’s possible to dial back your red meat consumption without cutting it out entirely—in moderation, any ingredient can be a part of a healthy diet. But if you’re searching for ways to enjoy your favorite beef, pork or lamb dishes without the meat content, you could look to veggie swaps, like ourMushroom French DiporChicago-Style Carrot Dog.
19 Meaty Portobello Mushroom Recipes Without the Meat
Or swap in healthier meat in your favorite hearty meals, likechicken paprikashinstead of pork orturkey rouladeinstead of stuffed skirt steak. You can even use some whole grains to give your meals an extra protein push—a cup of cooked quinoahas 8 grams of protein, while the same amount of cooked brown ricecontains 6 grams. Pair that withlegumes like beans, lentils or chickpeas, and you’ll have a healthy meal that will leave you satisfied and possibly add a few extra days to your lifespan.
And while you may not feel like snacking on nuts all day long, there are other ways to incorporate more of them into your diet. OurWalnut-Rosemary Crusted Salmonpacks a punch of omega-3 fatty acids, which can help youtame inflammation, keep your blood pressure in check and even lift your mood. And you can toss in the nut of your choice in many of oursimple pesto recipesthat can dress everything from whole-wheat pasta to roasted veggies or meats.
The Bottom Line
Eating less processed or red meat and more legumes, whole grains and nuts could help you add years to your lifespan, even if you wait until age 80 to make the changes. While a healthy eating plan like the Mediterranean diet or a plant-based lifestyle would help you hit those goals, it’s not necessary to follow strict rules—just modify your eating habits so you can make the most of what healthy ingredients can do for you.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
