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These 5 Foods May Extend Your Life and Reduce Risk of Chronic Disease


2023 is about to end in just a few days, and you must have made your plans for Christmas and New Year's Eve. But what about those goals you created at the beginning of this year? Did you achieve them? No, right? We are always pumped up with motivation at the beginning of the year to make something great out of it, but we always end up disappointed. As soon as a few days of the new year go off, you throw off the list and start living life in the same old pattern, resulting in a lethargic lifestyle, disturbed mental & physical health, and a lack of drive to achieve your goals. 

In an era where heart attack and anxiety have become more common than ever, it is vital to look after your overall health. We all understand the necessity of having a stable job with a great paycheck, but it doesn’t mean that you will invest your time in building your career only. What would you do with a great career when your health doesn’t support it? Just taking out 1 hour a day can lead to a big difference in your overall well-being. 


Foods that help you to live longer without any chronic disease.


After a 9-hour shift, you have enough time to chill out with friends on a beer and watch Netflix, but when it comes to your health, you are just packed tightly for the whole week. Living a lethargic lifestyle can have a negative impact on your overall well-being. It will make it difficult for you to achieve your goals, enjoy activities, and maintain relationships. You should take some necessary steps today.  

To make this transition process a hassle-free experience, take baby steps. Suddenly, changing your routine will affect you mentally, emotionally, and physically drastically. Therefore, it is good to go with baby steps. In this transition process, working on your diet is very important. We are so obsessed with eating junk that eating the right seems like dieting. Let’s break this habit together.

Can food extend your life?

Certain foods help you to extend your life and lower your chance of developing chronic diseases. Adding these five fruits to your daily routine will positively improve your physical and mental well-being. In case you just rely on these five fruits, it won’t work out the same way. You will have to change your routine, break bad habits, hit the gym, and take charge of your overall health. Just relying on these five fruits won’t lead to the expected results. 

Fruits and Vegetables: 

Regardless of your age, gender, or status, fruits and vegetables are good for everyone. Consuming fruits & vegetables daily results in improved mental and physical well-being. If you want to extend your life expectancy, look no further than these natural resources. Fruits and vegetables can be consumed in thousands of possible ways. 

Cruciferous vegetables such as Brussels, kale, cabbage, and broccoli hold the phytonutrients in large quantities, effectively killing inflammation and cancer risk. These vegetables are rich in fiber, magnesium, folate, etc., improving your digestion process.  

A study by the Centers for Disease Control and Prevention unveils that only 1 out of 10 Americans consume enough veggies and fruits in their daily lives. Studies prove that taking veggies and fruits can add years to your precious life. It also lowers your death chances from all causes.  


Nuts have been in the limelight for ages for their ultimate benefits on our health. Eating a cup of nuts, including cashews, almonds, walnuts, etc., increases your life span and reduces your risk of developing conditions like diabetes and heart problems. Nuts are enriched with fiber, making you full and energetic for longer. 

Dan Buettner, the founder of Blue Zones LLC, also says eating a handful of nuts increases your life expectancy more than the people who don’t. 

Olive oil:  

Olive oil is known for its ultimate benefits on health. Experts believe that cooking extra virgin olive oil increases your life span and reduce your risk of encountering serious health condition such as heart disease. 

Olive oil is also valuable in reducing oxidative stress, which causes harm to the brain and triggers neurodegenerative diseases. 

You must be aware of the fact that good fats are highly beneficial for you. You need to make sure you eat enough good fats daily, and Olive oil is a great source of it. 

Green Tea: 

We know it is not food, but still, we are including it in our list of 5 best foods that extend your life. Green tea has become a new trend over the past few years. Every person out there is taking it daily to shred those extra pounds. It is also effective in reducing your risk of developing serious health conditions like cancer, type 2 diabetes, Alzheimer’s, heart disease, etc. These are some of the common conditions that cause the highest deaths across the globe. 

Multiple studies proved that people who consumed green tea daily had lower chances of cardiovascular disease than people who didn’t take it. On the other hand, it is not proven that it increases your life span but reduces your chances of encountering serious health conditions. 

Opt for plant-based meals: 

Eating more plant-based meals is linked to increasing your life span. It is observed that people who are eating more plant-based meals live longer. If you are someone who is always eating animal-based meals, it’s high time to reconsider your choices. Lentils and beans are the cornerstone of plant-based meals, working to improve your overall well-being. 

The only Blue Zone in the country is located In Loma Linda, California. It is home to the largest Seventh-Day Adventist community. Their average lifespan is ten years longer than that of their North American counterparts, which can be attributed to their diet, which is primarily plant-based.

Other tips to increase life expectancy and reduce the risk of developing chronic health conditions: 

Hitting the gym:

In the era where every second person over 40 has heart disease, you must take care of your health. Physical activities increase blood circulation and clear arteries, decreasing your risk of developing heart problems. Other than this, being physically active keeps your mental and sexual well-being in check. 

Cutting off bad habits:

Taking alcohol and smoking is beyond normal these days. However, nobody talks loudly about the consequences of these bad habits. Smoking and heavy alcohol usage are linked to heart conditions like stroke and heart failure. If you are someone who is also stuck on such bad habits, try to cut off these habits slowly and steadily. 

Managing your stress:

We are always around situations that disturb our mental health. We live with a cutthroat competition around us, making us stressed out. To manage your stress, go for meditations or activities that keep you calm and peaceful. And to kill day-to-day life stress, always prepare your day a day before. 

The bottom line: 

Taking care of your health is way more important than building a sustainable career and wealth. If you have good health, you can build a career and wealth over and over again. Add these five foods to your daily life to take up your life expectancy. Other than this, you should adopt a healthy lifestyle. 


1. How can nuts and seeds contribute to a longer and healthier life?

Heart disease and type 2 diabetes are two common health conditions affecting thousands of individuals every year. You can prevent yourself from reaching these conditions through nuts and seeds and add years to your life. Nuts and seeds are packed with unsaturated fats and other nutrients that offer protection against diabetes and heart disease. Nuts and seeds are excellent providers of fiber, vitamins, minerals, healthy fats, and protein. Nuts and seeds control appetite and body weight as their fats are partially absorbed. 

2. What benefits do legumes offer for longevity and disease prevention?

They provide iron, copper, magnesium, manganese, zinc, phosphorus, fiber, protein, and carbohydrates. Because they come from plants, legumes have no cholesterol and are virtually fat-free or low in saturated fat.

Legumes help prevent certain diseases, such as:

  • Lower blood pressure and blood sugar 

  • Prevent aging 

  • Fight against aging 

  • Stop digestive cancers 

3. What makes leafy green vegetables important for a healthy lifestyle? 

A simple method to ensure your body gets the vitamins and minerals needed to stay healthy is to include leafy green vegetables. See these advantages of leafy green veggies for your health: 

  • Have fewer calories

  • Help bolster the health of your skin and eyes

  • Averts obesity, heart disease, high blood pressure, and mental decline

  • Packed with minerals and vitamins, including iron, calcium, magnesium, potassium, and vitamins A and C

Medically Reviewed By:

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B. Pharma

(Dr. A. Sharma, PharmD, is a licensed pharmacist and a medical writer with 10 years of clinical experience. He strives to empower patients to understand their medications so that they become better healthcare advocates.)


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