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Anti-Aging Diet

Khalili Center - Anti-Aging Diet

 

Can you reverse the signs of aging by paying more attention to what you eat? Research points to, YES!!!

How it Works
Antioxidants from good foods abolish the free radicals in your body. Free radicals are unstable cells that can cause pre-mature aging, heart disease, cancer, osteoporosis, Alzheimer’s, and others.

Limit or Avoid Pro-inflammatory Foods:

  • Saturated and trans-fatty acids
  • Sugars
  • Red meat
  • Processed meats
  • Starches

Eat Plenty of Anti-inflammatory Foods:

  • Fresh raw or cooked fruits and vegetables – Consume as many as you can, but ideally more than 7 fruits and vegetables (combined)/day
  • Tea – Drink 1-2 cups of black or green teas – excellent source of antioxidants
  • Fresh, pure water – Drink 70-80oz daily, from a glass or quality plastic container
  • Cold-water fish – Eat omega-3-rich fish, such as salmon and tuna, at least twice/week; omega-3 fats may help to improve mood and attitude, and help prevent chronic inflammation
  • Whole grains – When you eat starchy carbs, eat the kind with whole grains to help blood cholesterol levels and provide more antioxidants
  • Legumes – 3-4, ½ cup servings/week – vitamins, minerals, natural fiber and protein, without fat
  • Yogurt – Eat it every day for the calcium, vitamin D, probiotics and protein to encourage a healthy gastrointestinal system with healthy absorption
  • Nuts – Include nuts as a snack or in foods you prepare for the B vitamins and selenium – essential for your heart and brain
  • Lean protein – Eat lean cuts of meat to maintain and build muscle, which enhances immunity
  • Healthy oils – canola and olive oils
  • Flaxseeds – Grind and stir into yogurt, cereal, etc; 1 tsp ground flaxseeds provide heart healthy fat and fiber
  • Fresh herbs and spices – Use them – provide excellent source of antioxidants
  • Dark chocolate – Consume to help keep blood vessels healthy, but do NOT overdo it—no more than 3 ounces/week or you will reverse the benefit!

Other Anti-Aging Tips:

  • Divide your plate so that you fill two thirds with fruits, vegetables, and small amount of whole grains, and the remaining one third with lean protein
  • Lose weight if you are overweight – extra weight puts stress on the body, reducing life span, and increasing risk of many diseases
  • Exercise— impossible to overemphasize the importance of keeping active
  • Try to eat 4 small meals each day to keep your blood glucose levels steady throughout the day
  • Drink plenty of low-calorie or calorie-free fluids

 

References and recommended readings
Bortz S. The anti-aging diet: the importance of fluids. Available at:http://www.50plus.org/Libraryitems/2_4_anti_agingdiet.html. Accessed April 20, 2009.
Braverman E. The younger you diet. Available at: http://www.pathmed.com/anti-aging-diet.php. Accessed April 20, 2009.
Eating Well, Inc. Healthy aging diet. Available at:http://www.eatingwell.com/health/health_diet_centers/healthy_aging_diet.html. Accessed April 20, 2009.
Eating Well, Inc. The search for the anti-aging diet. Available at:http://www.eatingwell.com/health/health_diet_centers/antiaging_diet_3.html. Accessed April 20, 2009.
Hearst Communications, Inc. About the anti-aging diet. Available at:http://www.goodhousekeeping.com/health/diet/about-anti-aging-diet. Accessed April 20, 2009.
Hearst Communications, Inc. Best anti-aging foods. Available at: http://www.goodhousekeeping.com/health/diet/anti-aging-diet-tips. Accessed April 20, 2009.
Hearst Communications, Inc. The seven-day anti-aging diet meal plan. Available at:http://www.goodhousekeeping.com/health/diet/anti-aging-diet-plan. Accessed April 20, 2009.
Zelman KM. The anti-aging diet: can what you eat help you age gracefully? Available at:http://www.webmd.com/healthy-aging/guide/anti-aging-diet. Accessed April 20, 2009.
Review Date 5/09
G-1012

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