From sweet potatoes to sardines, the eight foods that can add years to your life
DO you wish you could live to 100?
Ex-BBC journalist John Humphrys this week revealed he is aiming to eat himself to the ripe old age of 124 through a healthy diet.
But is it really possible? It turns out people living in five parts of the world might have the answer.
Dubbed Blue Zones, Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece and Loma Linda in California, are five areas where people live longest.
Sun GP, Dr Zoe Williams says: “The evidence that comes from the Blue Zones - places in the world where it’s not unusual to live to 100, even though people are not actively trying to - is that their diets have lots of similarities.
“They focus on local produce, people tend to eat together, they don’t necessarily go to gyms but their lives require them to be physically active even in their 80s, 90s and 100s.”
READ MORE ON HEALTHY EATING
Rhiannon Lambert, registered nutritionist, adds: “There are many factors that affect how we age, including genetics, our environment, stress levels and sleep.
“Researchers tracking data on half a million UK adults have found that following a healthy diet and lifestyle can extend life expectancy by six years in males and 7.5 years in females.”
Here, Sun GP Dr Zoe Williams and nutritionist Rhiannon Lambert reveal eight key rules to follow if you want to make it to a century.
Plant slant
RULE: 95 per cent of your diet should come from plants or plant products.
Most read in Health
Opt for beans, leafy greens, sweet potatoes, colourful fruits and veg, nuts, seeds and plant-based fats like olive oil.
HITTING your five-a-day? If you really want to add years, go veggie most of the week.
Dr Zoe says: “When you look at the diets eaten in the Blue Zones one of the most striking similarities is that they are predominantly plant based, and usually locally sourced.
“We should be aiming for 30 plant-based foods each week, so fruit, veg, nuts, seeds, wholegrains and pulses - aim to eat the rainbow, think purple, orange and dark greens.”
Rhiannon says: “Many fruit and veg such as apples, tomatoes and broccoli are rich in antioxidants, which eaten regularly can slow the visible ageing process in our skin."
Retreat from meat
RULE: Eat meat no more than twice a week.
Opt for free-range chicken, pork or lamb, and avoid processed meats like hot dogs and sausages.
If a bacon sarnie is your go-to in the morning, we’ve got bad news for you! The people living longest save meat for high days and holidays.
Dr Zoe says: “It’s really important we get enough protein in our diet, but try to swap out some animal protein for plant-based alternatives.
“Aim to reduce meat consumption towards twice a week and because you’re cutting back you can try to treat yourself to the better cuts, free-range options and watch your portion sizes.”
Rhiannon advises adding beans and pulses to your diet to make sure you’re still getting your protein.
Something fishy
RULE: Eat fish regularly. Sardines, cod and oily fish are good choices. But limit anything high in mercury, such as tuna, to two portions a week.
A study following 96,000 Americans since 2002 found that the people that live longest were not vegans or meat-eaters but ‘pesco-vegetarians’ - or veggies that eat fish.
Dr Zoe says: “People who eat a plant-based diet with a small portion of fish each day were found to live longest.
“In Blue Zones fish is eaten on average two to three times a week. Try to include two portions of oily fish like salmon, mackerel or sardines twice a week.”
Diminish dairy
RULE: Small amounts of dairy regularly. Opt for cow's milk but try to limit cheese, cream and butter, which are high in saturated fats.
While the Western diet relies on cow’s milk for calcium, in Blue Zones it comes from sheep and goats.
Rhiannon says: “As we age, we lose muscle mass and bone density, increasing our risk of osteoporosis. That’s why calcium-rich foods such as milk, yoghurt, cheese, green leafy veg and sardines should be consumed daily, alongside a vitamin D supplement to promote bone health.”
Crack an egg
RULE: Eat eggs several times a week.
Whether you like yours boiled, poached or scrambled, eggs could help boost your lifespan.
Data from the Adventist Health Study 2 in the US showed egg-eating vegetarians tended to live longer than vegans.
Dr Zoe says: “Eggs are consumed in all five Blue Zones, where people eat them on average 2-4 times a week. They are a great source of protein and vitamins A, D and E.”
Slash sugar
RULE: Consume no more than seven added teaspoons of sugar a day.
Get your fix from naturally - occurring sugars such as honey, stevia and fruit.
Avoid ultra-processed packaged foods, sweets, sugary treats and drinks and low fat products.
IF you’ve got a sweet tooth, listen up!
You’re more likely to live to 100 if you save those sweet treats for just that - a treat, twice a week at most.
Dr Zoe says:
“A simple trick when it comes to cutting sugar intake is to skip any foods that list sugar among the first five ingredients listed.
“Try to cut back on adding sugar to tea and coffee, as well as cereal and break the habit of snacking on sugary sweets and chocolate.
“Added sugar lurks everywhere, from yoghurts to fizzy drinks, cakes, biscuits and even pasta sauces.”
Go nuts
RULE: Snack on two handful of nuts a day.
A variety of almonds, peanuts, Brazil nuts, cashews and walnuts should satisfy your tastebuds.
WHY not make a handful of nuts your replacement for sugary snacks?
Blue Zone studies show two handfuls a day is the average amount centenarians are eating.
Dr Zoe says: “Keep a selection of different nuts in your draw at work to help you resist the temptation of the vending machine.
“Sprinkle nuts and seeds to salads, soups and fruit in the morning to up your intake.”
Eat the whole thing
RULE: Eat whole foods – which contain just one ingredient.
Raw fruit and vegetables, whole grains and fermented foods are good for you. But give highly processed grub a miss.
READ MORE SUN STORIES
Rhiannon says: “Swap your bread, rice and pasta for their whole grain alternatives to increase your fibre intake.
"This can help control blood sugar spikes, which may increase your risk of developing cardiovascular diseases and type 2 diabetes.”