Eat These Foods To Add Decades To Life
The average man’s health will deteriorate for decades and then he’ll die. But that’s no way to live. Instead, you want to protect your health and live a long and healthy life. Fortunately, you don’t have to leave it to chance. And you don’t have to be like the average man.
Instead, by taking the tips you get from this newsletter, you are improving your health and the quality of your life. And in today’s article, I’m going to share with you a proven and simple method for increasing both the quality and the length of your life.
People Who Eat Fiber Live Longer
In a massive study of over a million people, researchers wanted to find out if there was any connection between how much dietary fiber people ate and how long they lived.
What they found was nothing short of astonishing.
Those who ate the most fiber had nearly 25 percent less cardiovascular disease than those eating the least fiber. They had nearly 20 percent less cancer. And overall, they died 23 percent less frequently for any cause. That means that dietary fiber can actually make you less accident prone as well as improving your heart, liver, brain, and bone health.
What the researchers found was that for every 10 grams of dietary fiber that a person eats per day, that person can expect to years to his life.
The Type Of Fiber Matters
In this huge study the researchers found that any type of dietary fiber was equally effective in reducing death. So in terms of reducing heart disease and cancer, for example, it doesn’t matter if you eat large amounts of fruits and vegetables, wheat bran, or Metamucil. Any type of fiber will do.
However, as I’ve explained in other articles, the type of fiber matters for other reasons. Namely, different types of fibers can improve the quality of your life while others may not.
Broadly, there are two categories of fiber. Insoluble fiber is the rough type of fiber such as in wheat bran. Soluble fiber is a softer, gentler fiber.
I highly recommend that you aim for more soluble fiber because it is proven to have many health benefits. For example, soluble fiber is proven to improve nutrient absorption, lower high cholesterol, better blood sugar control, and weight management. Soluble fiber is also shown to reduce the risk of stroke as well as gallstones and kidney stones.
What’s more, soluble fiber improves the health of the bacteria in the digestive system - the so-called beneficial bacteria. When the digestive bacteria are healthy they produce important anti-inflammatory compounds, increase immunity, and improve digestion. That’s all important stuff.
In contrast, insoluble fiber doesn’t have as many specific benefits for improving the quality of life. It may help you live longer, but soluble fiber will both help you to live longer and to feel better.
Of course, you need some insoluble fiber. And you’ll get plenty of it when you’re eating a diet that includes plenty of natural foods. But when it comes to looking to increase your fiber intake, I suggest that you look for soluble fiber instead of loading up on insoluble fiber such as wheat bran.
Increasing Fiber Intake
The best way to increase your fiber intake is by increasing your intake of food that naturally contain lots of soluble fiber. This is a good idea because not only does it increase your fiber intake. It also increases your intake of lots of other nutrients. That’s because foods high in soluble fiber are also often good sources of vitamins, minerals, and other nutrients.
One of the very best sources of soluble fiber is beans. And when you are creative with how you eat beans, there are lots of delicious and enjoyable ways to do so. Hummus, black bean dip, and other bean dips and spread are great on bread or as a side with a meal. Bean soups together with vegetables and meat make for a hearty meal. And beans are always an excellent addition to chilli.
Your next best bet for increasing soluble fiber intake is to eat more fruits and vegetables. Some of the very best sources include apples, oranges, strawberries, blueberries, celery, and carrots. But all fruits and vegetables are good sources of soluble fiber as well as many other important nutrients to support your health. So make a point of eating a serving or two of fruit and/or vegetables with each meal. And snack on fruit between meals when hungry.
Although most whole grains contain large amounts of insoluble fiber, oats are the exception. Oats are an excellent source of soluble fiber. So a bowl of oatmeal in the morning with some berries is a great way to increase your soluble fiber intake.
If you choose to use a supplemental fiber, then look for types that are good sources of soluble fiber. And add supplemental fiber slowly and with plenty of fluids to allow your body to adjust to the changes.
Eating more dietary fiber can increase your lifespan and the quality of your life. It can also be enjoyable. Make an effort to include a serving or two of fruit and/or vegetables with each meal, and you’ll be increasing your fiber intake and improving your health.