| In the United States, the average life expectancy | | | | dietary fiber per serving and most nuts per one |
| is 78; the worldwide life expectancy is slightly | | | | ounce serving size) (Source: Pratt and Matthews, |
| lower at 67. However, in Okinawa, the life | | | | 2004). |
| expectancy is 81 and higher. Research indicates | | | | If you think that you can only have bland and blah |
| the reason for this is fairly simple: they eat a | | | | foods when you are eating healthy, with no |
| better diet. In another location, this time the San | | | | snacks or treats, you are wrong. In fact, dark |
| Blas Islands which are located off of the coast of | | | | chocolate has polyphenols which are thought to |
| Panama, high blood pressure and heart disease | | | | both lower blood pressure and to improve the |
| are very rare (9 in 100,000 compared to 83 per | | | | flexibility of the blood vessels themselves. A |
| 100,000 in Panama's mainland) (Source: Jaret). | | | | study using dark chocolate and subjects who |
| The difference between the Okinawans and the | | | | already had high blood pressure showed an |
| San Blas Islands residents is not genetic or some | | | | improvement in their blood pressure readings and |
| special medical treatment, it is their diet that | | | | their insulin sensitivity after only fifteen days of |
| keeps them healthier and stronger for far longer | | | | eating dark chocolate every day. |
| than their peers. In the United States, that same | | | | While most fruits and vegetables are suggested |
| benefit is seen in the Seventh Day Adventists | | | | by these healthy diets, blueberries may be the |
| who typically eat a vegetarian diet and live, on | | | | king, according to a number of studies. They are |
| average, four to seven years longer than those in | | | | high in antioxidants and have been proven to |
| the same community. | | | | protect against the age-related changes in the |
| The diets that are most commonly eaten by | | | | brain that can lead to serious memory |
| those who have longer lives are low in saturated | | | | impairments and dementia. Blueberries are |
| fats and high in fiber, vitamins and minerals. Most | | | | considered to be one of the "super foods" and |
| of these diets are high in fruits and vegetables, | | | | have been listed several times in books and diet |
| getting the bulk of their protein from vegetarian | | | | plans as such. They are so beneficial that in a |
| sources rather than from meats. While there are | | | | book called Super Foods RX, the authors suggest |
| some healthy, low-fat animal proteins, the typical | | | | trying to eat as much as one to two cups of |
| American diet has far too much emphasis on red | | | | these and other members of the family, including |
| meats, which are loaded with saturated fats, | | | | grapes, cherries, raspberries, strawberries, |
| cholesterol and calories which can clog arteries, | | | | blackberries, currants and other berries on a daily |
| cause massive weight gain and lead to higher risk | | | | basis. Blueberries and the others in this category |
| for obesity, high blood pressure, heart disease, | | | | can be fresh or frozen. Another benefit of |
| stroke and certain cancers. | | | | blueberries: they relieve both diarrhea and |
| Some of the foods that are suggested by these | | | | constipation because they are high in pectin and |
| so called "longevity diets" might be a shock, while | | | | are also good for urinary tract health (similarly to |
| others are pretty obvious. Of course, fruits and | | | | cranberries) (Source: Pratt and Matthews, 2004). |
| vegetables of all kinds should be eaten; however, | | | | Everyone knows that the Okinawa diet, as well as |
| there are other suggestions as well. These include: | | | | other heart-healthy diets like the Mediterranean |
| Whole grains, especially in place of processed and | | | | diet, is high in fish, especially fish that are high in |
| too easily digested simple carbohydrates. | | | | Omega-3 fatty acids. These healthy fats protect |
| According to studies, you can cut your risk of | | | | the heart, including from irregular heart rhythms |
| heart disease in half if you include plenty or whole | | | | which can potentially cause heart failure. Fatty |
| grains in your diet. Whole grain foods also protect | | | | acids, including DHA and EPA, in fish oil may also |
| against Type II Diabetes, which also lowers heart | | | | protect against depression and age-related |
| disease risk. When choosing your whole grain | | | | memory loss. ALA, another fatty acid, is found in |
| foods, make sure that you are reading the label | | | | flaxseed and may also have the same benefit. |
| carefully. The first ingredient that is listed should | | | | However, men should only get the marine based |
| be the whole grain. If the first word is "enriched," | | | | Omega-3 fatty acids, because the other sources |
| then it is nothing more than white flour with a little | | | | can lead to an increased risk of developing |
| coloring or molasses for flavor and color. The | | | | prostate cancer. |
| fiber content for these foods should be fairly high | | | | Some of the best fish sources for these fatty |
| as well. A warning about whole grains, especially | | | | acids are salmon, canned albacore tuna, sardines, |
| bread: some of them can have fairly high calorie | | | | Alaskan halibut, herring, sea bass, trout, oysters |
| counts per serving, so again, carefully reading | | | | and clams. The recommendation is to eat fish |
| labels and knowing what your personal dietary | | | | two to four times a week, however, there are |
| needs are is the key. | | | | certain groups who may be restricted to how |
| Nuts are a surprising thing to find on a list of the | | | | much fish they are eating, especially particular |
| foods that you should be eating, but they are | | | | varieties. The concern with some types of fish is |
| surprisingly beneficial to good overall health, | | | | the increased level of mercury, which can lead to |
| especially the heart. They are high in calories | | | | mercury poisoning. |
| though, so the serving size that you should be | | | | The debate over coffee has gone back and forth |
| consuming is very small, but for every few nuts | | | | a million times. It is bad for you; it makes you |
| that you eat, you are getting heart healthy fats | | | | nervous, jumpy or jittery. It is good for you, |
| and additional fiber. They are also surprisingly high | | | | especially before a workout. The latest |
| in other nutrients, including Omega-3 Fatty acids, | | | | information suggests that coffee may protect |
| vitamin E, magnesium, protein, fiber, potassium, | | | | against both Type 2 diabetes and mental decline |
| plant sterols, vitamin B6 and arginine. There are | | | | associated with age. |
| several different types of nuts which have been | | | | Protein is important in the diet as well, especially |
| proven to be very beneficial, including walnuts (the | | | | plant-based protein like soy and soy products. |
| highest in overall antioxidants), almonds (best nut | | | | However, Americans are busy people and protein |
| source of vitamin E and containing more protein | | | | supplements are often the way that they get the |
| than a large egg, long considered to be the | | | | bulk of their protein intake. |
| perfect protein source) and pistachios (highest in | | | | |