JAKARTA - Want to live longer and stay healthy until old age? Many studies show that a Mediterranean diet can be one of the best steps to improve quality and life expectancy.
This eating pattern has long been studied and is known to have various health benefits, ranging from maintaining the heart to reducing the risk of chronic diseases.
The Mediterranean diet emphasizes the consumption of fruits, vegetables, nuts, whole grains, olive oil, fish, and lean meat, with minimal processed foods.
"This diet is anti-inflammatory, protects the heart, and maintains other organs," said Dana Hunnes, PhD, senior clinical nutritionist at UCLA Health, quoted from the Healthline page.
He explained that the Mediterranean diet is rich in fiber, healthy fats, and natural foods.
"Fiber helps digestion and reduces inflammation. The healthy fat comes from monounsaturated fat and plant-based omega-3. In addition, this diet is based on a lifestyle so that calorie intake remains reasonable and helps maintain weight," explained Hunnes.
Various studies show that people who follow a Mediterranean diet have a 25% lower risk of death, as well as a significant reduction in heart disease and cardiovascular disorders.
According to Marily Opezzo, PhD, an instructor of medicine at the Stanford Prevention Research Center, a healthy diet is not about one magic food.
"In the weekly nutrition battle, this is a team effort, not a one-on-one duel between nutrients," he said.
"Fruits and vegetables are always the main players. They are rich in phytochemicals, fiber, vitamins, and satiate without excessive calories," he continued.
It's no wonder that this eating pattern is common in countries such as Greece, southern Italy, and Spain, as well as in areas known as Blue Zones, areas with a high number of people over 100 years old.
Many experts agree that food plays a big role in determining age and quality of life.
"Foods that trigger diabetes, hypertension, and obesity will obviously shorten life. On the other hand, foods that help maintain weight and metabolic health will prolong life," said Mir Ali, MD, medical director of the MemorialCare Surgical Weight Loss Center in California.
He added that healthy protein, non-starchy vegetables, berries, whole grains, nuts, and seeds help reduce inflammation, maintain the heart, and control blood sugar.
Hunnes also highlighted the impact of food on the body's cells.
"There are dietary patterns that can slow down the shortening of DNA telomeres, which is related to the aging process," he said.
In addition to food, coffee is also said to have a role in increasing longevity. Research shows that moderate coffee consumption (about 3-5 cups per day) is associated with a reduced risk of overall mortality.
"Coffee is rich in antioxidants and has a positive impact on metabolism. It also helps control blood sugar and slow down DNA damage," explained Ali.
However, Hunnes reminded that it was not excessive to add sugar or cream.
"The benefits of coffee can be lost if too much sugar or condensed milk is added," he said.
On the other hand, consumption of red meat and sugary drinks is actually associated with accelerated aging.
"Red meat contains saturated fat and nitrites that are bad for the heart and increase the risk of cancer," said Ali.
High-sugar drinks are also in the spotlight.
"Sweet drinks cause weight gain, diabetes, and heart disease, all of which reduce life expectancy," he explained.
Hunnes added that this drink only contributes empty calories.
"We don't need calories without nutritional benefits," he said.
Not only sugary drinks, ultra-processed foods are also a major threat to health. In the United States, about 73% of the food supply comes from this type.
"Ultra-processed foods are high in preservatives, sugar, low in fiber, and lack essential nutrients. This increases the risk of heart disease, diabetes, and cancer," said Ali.
Although changing your diet is not always easy, replacing processed foods with whole foods is a very important first step.
"Obesity is the biggest health problem in Western countries. Healthy eating patterns can reduce it and increase life expectancy," concluded Ali.
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