Changing Your Diet Even In Small Ways Will Help You Live Longer

A recent study published in the New England Journal of Medicine says that making small changes in one’s diet contributes to a longer and healthier life. According to the study, people who changed their diets, making them eat healthier means an 8 to 17 percent lesser chance of early death over a 12-year period.

A report in Live Science says that the study looked at health and diet data of 48,000 women and 26,000 men, all of whom were participants in long-term health studies of health professionals in the United States. One example of a small diet change given was replacing one’s daily serving red meat or processed meat with a handful of nuts or legumes.

How to Make Your Diet Healthier

The study also points out that in order to achieve this, changes must be made over time. It is also important that people stick to these changes. While the study confirms the link between a healthier diet with longer life, it also underscores the link between worsening diet quality (such as consuming more processed food) to higher risk of mortality.

It also shows that not one diet is good for everyone. Rather than focusing on reducing certain nutrients such carbohydrates or proteins, a healthier diet focuses on a balanced and moderate intake of different nutrients.

Here is a list of diet changes that can be easily done, according to NBC News Health.

1. Instead of refined grains, take whole grains. This means choosing brown rice over white rice, or whole wheat bread over white bread. For cereals, oatmeal is a better choice than sweetened corn flakes. Whole grains give your body the much needed fiber that helps in digestion.

2. Eat more fruits and vegetables daily. In practical terms, one needs to add a serving, even a small one, of fruits or vegetables daily. This is equivalent to a half-cup portion of fresh fruits taken as is or with oatmeal or yogurt. Vegetables can be added to your favorite eggs or made into soups or salsas.

3. Don’t eat meat for one day a week. Go for other non-meat proteins such as fish or seafood. Or better yet, go for plant-based proteins such as tofu or beans. Make use of fresh herbs and spices to flavor your salads or soups, to make vegetarian dishes more satisfying.

4. Snack on veggies or nuts instead of chips. Lesser intake of chips also means lesser sodium and sugar in your diet.

5. Replace red meat with plant-based proteins. Instead of beef or pork, go for tofu, any kind of beans, or chickpeas. These are good alternates for meat and can be made tasty with the right spices.

6. Swap chicken or meat with seafood. Seafood is a proven source of omega fatty acids. These fish fats help maintain blood pressure and lower the levels of triglycerides or fat in one’s bloodstream.