The 7 Dietary Habits That Can Make You Die Young
It’s hard to say no to a pizza with double cheese from time to time; but surely you have heard repeatedly that certain foods can have very serious consequences in relation to the time we live.
According to research, more than 45% of deaths in the United States are due to heart disease, stroke and type II diabetes. And that this happens is due in part to the excessive consumption of processed food, as well as the low level of healthy food.
For example, a new study published in the American Medical Association magazine, shows what are the dietary habits that increase the mortality rate in youth. Discover 7 of them to avoid them and live longer and enjoy a better quality of life.
7 Dietary habits that decrease longevity
1.Eat too much red meat
Although this food is a good source of protein that provides a variety of nutrients such as vitamin B, iron and zinc; the high consumption of meat caused 4.2% of deaths due to diabetes in 2012. However, it also accounted for less than 1% of deaths linked to a diet.
Although there is no literal and fast rule on the amount of red meat that should be consumed, the American Institute for Cancer Research suggests limiting its consumption to less than 500 grams per week. For this, some basic guidelines to consider are choosing lean cuts and avoid meat raised in industrial farms and processed.
2.Include a lot of solid fat in your diet
The habit of eating solid fat results in strokes, heart disease and type II diabetes; and therefore death by eating an inappropriate diet.
A solid fat appears in the solid state at room temperature, example of this is butter. This option contains more saturated and Trans fats, few healthy for the body. Because of this, they can increase bad cholesterol (LDL) and the risk of heart disease. In this sense, it is recommended to opt for healthy fats such as avocado and olive oil.
3.A diet rich in refined grains
According to the research, consuming too many refined grains and few whole grains has caused death by 5.9% in 2012.
Example of whole grains would be whole wheat flour, bulgur, oats and brown rice, while refined grains can be found in pasta, white rice and white bread which, due to their processing, eliminate bran and germ. , giving the grains a finer texture and better shelf life.
Although a large part of the B vitamins and iron are stripped during the grinding process, they are added again in the refined grains, but these lack fiber.
It is recommended to eat at least the equivalent of 85 grams of cereals every day, and try that half of these at least are whole.
4.Ingest large amount of sugary drinks
According to the study mentioned above, in people 25 to 64 years of age, soft drinks and other sugary drinks were associated with more early deaths than any other dietary factor.
Generally, about 7% of deaths from sugary drinks have affected more men than women. These drinks are related in part as those responsible for the metabolic syndrome and obesity.
The Boston Public Health Commission says that women who drink one or more sugary drinks a day are more likely to develop diabetes than women who drink less than one. Therefore, it is recommended to try to replace soft drinks and other drinks sweetened by soda or flavored water, tea and fresh fruit juices.
5.Eat insufficient vegetables
The research claims that putting too few vegetables in the diet can raise the mortality. Like fruits, vegetables have little fat and calories, in addition to lacking cholesterol.
The vegetables are full of important nutrients like potassium, fiber, folic acid and vitamins A and C. For this reason, it is suggested to add to the diet around a little more than 2 cups of vegetables per day.
6.Low consumption of seafood
Seafood is rich in omega-3 fatty acids, heart-healthy and plays a crucial role in brain function and reduces the risk of heart disease. But, according to MyPlate.gov, it is recommended to eat around 150 grams of seafood per day or 220 grams of cooked fish a week if your goal is to extend your longevity. This is because the research establishes that a low intake of shellfish can cause early death by carrying a bad diet.
Try to eat seafood alternatives with high omega-3 and low mercury content, such as salmon, anchovies, sardines, herring, Pacific oysters and trout.
7.A diet low in nuts and seeds
Nuts and seeds are part of the group of foods rich in protein, and are incredibly dense in nutrients. They contain polyunsaturated fats, fibers and magnesium.
A study published in the journal BMC Medicine found that eating around a handful of nuts (or 20 grams) a day can reduce the risk of heart disease by 30%; as well as reducing the risk of type II diabetes by almost 40%.
Because they are high in calories, try to limit your intake and use them to substitute other high-protein foods, such as meat. For example, the American Heart Association recommends eating 4 servings of 42 grams of walnuts per week.
Related Wiki Link: https://en.wikipedia.org/wiki/Healthy_diet