Introduction: It's the little details in life that determine your health, especially when it comes to diet. Sometimes, all it takes is a small change to achieve exponentially better health.
1. Eat an average of 85 grams of fish per day
Fish is the most common food in the daily diets of long-lived people. In most cases, fish that feed on algae, such as sardines, salmon, and yellow croaker, are of the highest quality. They are less exposed to high concentrations of mercury and other harmful chemicals.
Salmon Fried Rice
2. Eat three eggs per week
People in longevity regions eat only one egg at a time and never more. They either fold a fried egg into a corn tortilla, or boil it for soups, and also eat it with other fruits, vegetables, and whole grains.
3. Eat whole wheat bread
Bread is a staple for people in longevity regions, but its ingredients are different from ordinary bread. It is made from a variety of grains, including wheat, rye, and barley. Each ingredient contains a variety of nutrients and a large amount of dietary fiber, which aids digestion and has a low glycemic index.
Dark Sugar Whole Wheat Bread
4. Eat two handfuls of nuts per day
Researchers at Harvard University found through a 30-year follow-up study that people who eat nuts have a 20% lower mortality rate than those who do not. Other studies have shown that a diet containing nuts can lower LDL cholesterol levels by 20%, reducing the incidence of cardiovascular disease.
Cherry Nut Yogurt Cup