New research suggests that adopting a low-fat or healthy low-carb diet could be key to living a longer, healthier life. These eating patterns are associated with a reduced risk of heart disease, certain cancers, and even premature death. If you’re looking for simple dietary changes to enhance your longevity, the following insights from experts can help guide your choices.
The Impact of Low-Fat and Low-Carb Diets on Longevity
A study published in the Journal of Internal Medicine suggests that following a healthy low-fat or low-carb diet may lead to a longer life, especially among middle-aged and older adults. Researchers found that low-fat diets, which emphasize plant-based proteins and high-quality carbs while reducing saturated fats, were linked to lower death rates from heart disease, cancer, and all causes. Interestingly, while unhealthy low-carb diets seemed to increase the risk of mortality, a healthy low-carb approach showed a slight benefit in reducing death rates.
The Role of Food Quality in Preventing Disease
Nutritionist Lon Ben-Asher highlights the importance of food quality in managing chronic diseases. He recommends eating a variety of high-fiber, plant-based foods, such as vegetables, legumes, and whole grains, which support heart health, control weight, and boost the gut microbiome. By reducing inflammation and promoting a healthy gut, these foods contribute to the prevention of conditions like hypertension, cardiovascular disease, and diabetes.
Why Balance is Key in a Low-Carb or Low-Fat Diet
Nutritionist Kristin Kirkpatrick explains that when it comes to managing chronic conditions like non-alcoholic fatty liver disease and type 2 diabetes, the key lies in balance. A healthy low-carb or low-fat diet should include vegetables, lean proteins, and healthy fats from sources like olive oil and nuts. It’s not about cutting out fats or carbs entirely but about choosing the right kinds and balancing them for optimal health.
How Cutting Back on Carbs and Fats Can Improve Health
Grace Derocha, a spokesperson for the Academy of Nutrition and Dietetics, notes that reducing excessive intake of carbs and fats can help with weight management, leading to healthier outcomes, particularly in preventing chronic conditions such as heart disease and diabetes. By maintaining a balanced diet with controlled portions of fats and carbs, individuals can promote longevity and improve their quality of life.
Tips for Adopting a Healthier Diet
If you’re looking to shift toward a healthier diet, experts offer several practical tips:
Focus on Quality Ingredients
When changing your eating habits, prioritizing food quality is essential. Nutritionist Kristin Kirkpatrick suggests replacing refined ingredients with fiber-rich options, like cauliflower rice instead of white rice. Small swaps like baked salmon with broccoli instead of a meat and potato dish can make a significant impact on your health while keeping meals enjoyable and satisfying.
Eat More Whole, Plant-Based Foods
Focusing on whole, plant-based foods helps fuel your body with the necessary nutrients to thrive. Ben-Asher emphasizes the importance of reducing highly processed foods loaded with unhealthy fats, sodium, and sugars. A diet rich in whole, plant-based options supports overall health and reduces the risk of disease.
Choose Fish or Seafood Over Red Meat
If your diet is heavy on red meat, consider swapping it out for fish or seafood. Andy De Santis, a nutritionist, advises that seafood provides lean protein and healthy fats, offering benefits for heart health and overall well-being.
Swap Sauces for Healthier Alternatives
When dining out, you can control what’s added to your dishes. De Santis recommends opting for tomato-based sauces over rich, cream-based options to reduce unhealthy fats and calories while still enjoying a flavorful meal.
Pack Protein-Filled Snacks
Kirkpatrick suggests keeping snacks on hand, like mixed nuts or a protein bar, to stave off hunger and prevent the temptation to grab processed snacks from convenience stores. These protein-rich options can help maintain energy levels without adding unnecessary sugars or unhealthy fats to your diet.
Make Legumes a Staple
Legumes such as lentils and chickpeas offer a great alternative to high-carb starches. De Santis explains that legumes provide more protein and fiber than other starches, which helps regulate blood sugar, lower cholesterol, and reduce blood pressure—key factors in preventing cardiovascular disease.
Practice Portion Control
Finally, practicing portion control is crucial for managing your intake of fats, sugars, and carbs. Derocha advises reducing portions of carbs like pasta and rice while increasing vegetable servings. This simple adjustment can help with weight control and improve overall health.
Conclusion
Adopting a low-fat or healthy low-carb diet could significantly improve your chances of living a longer and healthier life. By focusing on quality ingredients, balancing your fats and carbs, and making small, sustainable changes, you can improve your overall well-being and reduce the risk of chronic diseases. Whether you’re swapping out ingredients or incorporating more plant-based foods, these practical tips can help you make lasting improvements to your diet and health.
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