Eating This Food Could Add Years to Your Life, According to Dietitians
Who doesn't wish for a long, healthy life? The foods you eat can help, especially nuts. 'Nuts are little powerhouses of nutrition!' says Lauren Manaker, M.S., RDN, LDN. 'They're packed with healthy fats, fiber, protein, vitamins and minerals that can help reduce inflammation, improve heart health and even lower the risk of chronic diseases like diabetes and certain cancers.' They are so promising that one study found that switching from an unhealthy eating pattern to a healthy pattern rich in foods like nuts was linked to a 10-year increase in life expectancy among 40-year-olds. No wonder dietitians are huge fans!
Read on to learn how nuts support longevity, tips to enjoy them, plus other foods that may help you live longer.
How Nuts May Add Years to Your Life
May Promote Brain Health
A sharp brain can help you stay vital and active as you age. Conversely, cognitive decline can substantially reduce your quality of life and even shorten your lifespan. In fact, dementia and Alzheimer's disease are leading causes of death worldwide. But what if there were foods that might keep your brain spry, like nuts? 'Studies so far suggest that nuts could help maintain brain health and possibly prevent cognitive decline, especially in older adults or those at higher risk for conditions like dementia,' says Manaker. This may be due to their cocktail of brain-healthy unsaturated fats, fiber, B vitamins, polyphenols and minerals.
While studies have found benefits from eating nuts in general, walnuts may be especially advantageous. 'Among nuts, walnuts stand out because they're rich in a plant-based omega-3 fat called alpha-linolenic acid, which is thought to be especially good for the brain,' says Manaker.
Can Support Heart Health
Heart disease is the No. 1 killer of Americans. Eating more nuts may help protect against this all-too-common cause of death. One large review study found that a nut-rich eating pattern may reduce the risk of cardiovascular disease by as much as 25%. What makes them so effective? 'Nuts provide unsaturated fats that support vascular health and reduce risk of cardiovascular diseases that lead to heart attack and stroke,' says Ayanna Smart, RD. That's not all, though. Nuts also boast a cocktail of heart-healthy fiber, antioxidants, minerals and plant protein.
May Protect Against Chronic Disease
'Nuts are a key part of the healthiest dietary patterns linked to longer life, including Mediterranean and plant-based diets,' says Sapna Peruvemba, M.S., RDN. In addition to protecting against heart disease, research shows regular nut consumption lowers the risk of death from other chronic diseases, such as diabetes and cancer, she says. A nut-rich eating pattern has even been linked to lower all-cause mortality, she adds. For instance, one large review study found people who ate roughly 1 ounce of nuts per day were 11% less likely to die from cancer and 22% less likely to die from any cause.
Might Preserve Muscle Mass
As we age, it's common to lose muscle mass and strength. That doesn't just make it harder to lift the heavy box that just dropped on your doorstep or carry a giant bag of groceries. Advanced muscle loss, known as sarcopenia, also increases the risk of falls and fractures. In older folks, it may also raise the risk of infection, postoperative complications and mortality.
A small yet encouraging body of research has found that nuts may help preserve muscle mass and prevent sarcopenia. While the mechanisms have yet to be determined, one review study suggests that nuts' combination of vitamins, minerals, unsaturated fats, antioxidants and protein may work together synergistically to protect against age-related muscle loss.
Tips to Enjoy Nuts
While nuts are a tasty, convenient snack on their own, there are loads of ways to add more of these healthy treats to your meals and snacks. These dietitian-approved tips can get you started.
Toss them into trail mix. Whether you're at your desk or on a long hike, trail mix makes a satisfying snack. Make your own by combining nuts with dark chocolate, no-sugar-added dried fruit and seeds.
Blend them into smoothies. Nuts are an easy way to add protein and healthy fats to your smoothie. Softer nuts like pecans and walnuts work particularly well. But almond, cashew and peanut butters are also fantastic ways to add creamy, nutty goodness to your smoothie.
Add them to your snack plate. Think charcuterie board with crunch! For a tasty, well-balanced snack plate, arrange nuts, cheese, whole-wheat crackers and fruit on a platter and enjoy!
Sprinkle them on cereal and yogurt. Enhance a bowl of yogurt, cereal or overnight oats with a sprinkling of chopped or sliced nuts. In addition to adding extra crunch and flavor to your bowl, they'll help you stay full longer.
Mix them up! All nuts are great for you. But if you always go for the same kind, try switching things up. 'The key is variety,' says Manaker. 'Mixing up your nut choices ensures you get a range of nutrients.'
Other Foods That May Improve Longevity
Whole grains. There's a reason nutrition experts recommend making at least half of your grains whole grains. Research has found that whole grains are strongly linked to a longer lifespan. Oats, barley, corn, quinoa, farro, brown rice and whole-wheat bread and pasta are all outstanding choices.
Leafy greens. 'Leafy greens are linked with a reduction in cognitive decline,' says Lisa Andrews, M.Ed., RD, LD. Dark, leafy greens, like spinach, kale and chard, are loaded with antioxidants that may reduce inflammation in the brain. They may also indirectly support brain health by enhancing gut health. Your gut is in constant communication with your brain via an internal superhighway called the brain-gut axis. So, when your gut is healthier, your brain thrives, too.
Legumes. 'Beans, lentils and chickpeas are high in fiber and plant-based protein, which can help lower cholesterol and support gut health,' says Manaker., They're also central to eating patterns linked to longevity, like the Mediterranean diet.
Berries. 'Blueberries and other berries are beneficial, as they provide antioxidants to prevent cellular damage and aging and are associated with a stronger gut microbiome,' says Andrews. One study found that frequent berry eaters were less likely to die from any cause compared to people who rarely consumed berries.
Our Expert Take
Nuts have loads of health benefits and may add years to your life. They've been linked to brain and heart health, less muscle loss, fewer chronic diseases and a longer lifespan overall. Don't just save them for snacks, though. Crunchy, tasty nuts are a fantastic addition to trail mix, yogurt, smoothies, cereal or overnight oats. As healthful as nuts are, it's important to remember that one food alone won't make or break your health. 'Think of nuts as a small but mighty part of a much larger lifestyle approach to wellness,' says Manaker. For even more benefits, include them in an eating plan rich in other foods linked to longevity, like whole grains, leafy greens, legumes and berries.
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