长寿的4种最佳饮食（以及为什么它们工作）

那里没有饮食不足。但是，如果您的目标是抵制慢性疾病并过着更长，更健康的生活，那么某些饮食计划就会超越其余的饮食计划。

Here, registered dietitian阿曼达·霍尔特（Amanda Holtzer）, dishes on the four best diets for longevity to help keep you hale and hearty into your golden years.

“作为营养师，如果我不得不选择一种'饮食'来鼓励我的患者遵循，那将是Mediterranean diet," Holtzer says.

Not exactly a "diet" — it doesn't restrict calories nor was it designed for weight loss — the Med diet is simply a pattern of eating followed by people who live in the countries bordering the Mediterranean Sea, she explains.

In the Mediterranean diet, plants — including fruits, vegetables, beans, legumes and whole grains — make up most of your diet, Holtzer says. Fish, dairy, eggs and poultry are enjoyed in moderate amounts while red meat, refined sugars and processed foods are very limited.

“地中海饮食也很大healthy fats，但不在限制性，酮味，炸弹和非果肉type of way," Holtzer says.

“相反，它鼓励我们以外部橄榄油，鳄梨，坚果和种子的形式融入更多的多不饱和脂肪。”

霍尔特策说：“由于其对植物的重视，地中海饮食的抗氧化剂和抗炎食品非常高。”“由于炎症是许多慢性疾病的根源（思考：糖尿病，肥胖，心脏病和癌症），因此有理由认为这种饮食对预防疾病和整体健康是有益的。”

Specifically, the inclusion of healthy fats may serve a protective function for your heart. In fact, an April 2020 study in the美国心脏病学院杂志found that having just a 1/2 tablespoon of olive oil daily (in place of an animal-based fat like butter) is linked to a lower risk for heart disease.

Similarly, research shows that the Mediterranean diet is linked to improved cardiovascular risk factors such as高血压and cholesterol, per an April 2020 meta-analysis inBMJ.

更重要的是，“这种饮食的高纤维含量促进了血糖稳定（一种预防糖尿病的关键）以及消化规律性，可以预防许多疾病，包括但不限于高胆固醇，便秘，肠易激综合征和溃疡性结肠炎，”霍尔特策说。

霍尔茨说，另外，鼓励食用低热量食品（例如水果和蔬菜）的地中海饮食可以支持减肥。例子：2019年3月的评论Nutrientsfound that the Med diet is associated with weight loss, lower body mass index and smaller waist.

“我个人最喜欢的另一个是Blue Zones diet," Holtzer says. "Again, this isn't really a diet, so much as a way of life for certain regions of the world."

This healthy form of eating is inspired by the five blue zones — Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California — places in the world with the longest lifespans and the lowest rates of chronic disease.

这些“长寿热点”是由Dan Buettner确定的Blue Zones. In his research on centenarians (people who live to the age of 100 or older) Buettner noticed certain lifestyle trends in these five regions that seemed to account for the inhabitants' long, healthy lives, Holtzer says.

He pinpointed nine specific habits that these regions commonly shared — referred to as the Power 9 — which include tenets such as moving naturally, having a sense of purpose, putting family first and nurturing social relationships, Holtzer says. Diet is also a central focus of the Blue Zones way of life.

Holtzer说，饮食为95％至100％的植物性饮食（思考：蔬菜，豆类和坚果），重点是处理最少的，主要是单一含量的食物和健康的水合习惯（每天约7杯水）。

It limits dairy, eggs, sugar and meat and permits a moderate intake of fish, she says.

Holtzer补充说，遵守蓝色区域饮食的人也遵循80％的规则 - 您的胃满80％时停止进食 - 每天享用一到两杯葡萄酒。

Like the Mediterranean diet, this eating plan is also heavily plant-based with lots of fiber, antioxidants and anti-inflammatory foods. That means it similarly helps减少炎症and promotes healthy weight loss as well as gut and heart health.

Another thing that's particularly valuable about the Blue Zones lifestyle is that it doesn't place all value and pressure on diet, but rather concentrates on all aspects of health including physical activity, social relationships, community, personal fulfillment, spirituality and stress management, Holtzer says.

“遵守这种饮食的人不会工作9比5的工作；他们整天不整夜''''练习感激之情and they place tremendous value in their spirituality," Holtzer says.

压力管理组件对于寿命尤其重要。霍尔茨说：“到目前为止，我们知道压力是炎症的主要原因之一。”因此，通过使压力减轻成为您生活方式的重要支柱，您可以帮助减少和防止慢性炎症，从而增加患某些长期疾病的风险。

"TheJapanese dietis another heavy hitter when it comes to whole foods and balanced eating," Holtzer says. Indeed, "the最健康的国家2021报告她说：“命名为日本，其肥胖率最低，是世界上第四个健康国家。”

What's more, Japanese people lead the international community in life expectancy with an age of 84.4 years, according to theOrganisation for Economic Co-operation and Development.

Holtzer说，这种饮食中的主要参与者是水果和蔬菜，鱼类，大豆，发酵食品和绿茶，含有少量的红肉，加工食品和添加糖。

Another crucial factor of the Japanese diet is small portion sizes. "Rather than three large meals per day, this diet encourages small, frequent meals of equal size throughout the day," Holtzer says.

经过eating small frequent meals, we help stabilize our blood sugar levels throughout the day, Holtzer says. Fiber-rich soybeans, which serve as a prime source of plant-based protein in the Japanese diet, also function to steady blood sugar.

Holtzer解释说，血糖稳定不仅可以使我们的食欲控制和遏制暴饮暴食，而且还可以帮助防止胰岛素抵抗，这是肥胖，糖尿病和心脏病的关键前体之一。

The Japanese diet also relies heavily on fermented foods, such as miso (fermented soybeans/legumes), Tsukemono (pickled veggies including cucumber, daikon and carrots) and Umeboshi (fermented Japanese plums). And because发酵食品富含益生菌(good bacteria that live in our bodies and protect us from bad bacteria), they play a large role in our immunity and disease prevention, she explains.

And once again, the plant-forward focus of this diet means that it's high in antioxidants and anti-inflammatory foods, which help prevent chronic inflammation in the body that may contribute to disease.

TheDASH diet代表制止高血压的饮食方法，排名第二，排名第二，是健康饮食的第一饮食。U.S. News and World Report在2021年。

And it's designed to do exactly what it says: stop or prevent high blood pressure, Holtzer says.

Over time,高血压损害Holtzer解释说，动脉和血管内部的组织使它们更加坚硬和刚性，从而减少了血液流动和氧气向心脏和身体的递送。

So if you're looking to lower your blood pressure and improve your heart health, the DASH diet may be the right eating plan for you.

Like other healthy eating plans, the DASH diet encourages a high intake of fruits, vegetables, whole grains, lean proteins and low-fat dairy products while limiting red meat, processed meats, full-fat dairy, refined oils and foods high in sugar and sodium, Holtzer says.

"What makes the DASH diet different is its emphasis on sodium," Holtzer says. This diet sets a cap on daily sodium, which ranges from 1,500 to 2.300 milligrams daily, depending on the person and the severity of their hypertension. For reference, 2300 milligrams is equivalent to about one teaspoon.

With its focus on fruits, vegetables and whole grains, this diet is high in fiber, antioxidants and other nutrients (including potassium, magnesium and calcium) that assist the body in ridding itself of excess fluid that contributes to high blood pressure, Holtzer says.

2021年1月的系统审查高血压杂志found that the DASH diet was associated with the largest decreases in blood pressure, even when compared to other plant-based diets (including the Mediterranean diet).

Holtzer说，通过限制钠，饱和脂肪和加工糖的高食物（加剧高血糖水平并有助于体重增加），仪表板饮食与帮助降低肥胖，胰岛素抵抗和炎症的风险有关。