How to live longer: Best diet to boost life expectancy – three foods to eat – Express

One of the biggest threats to living a long and fulfilling life is developing a chronic disease, and heart disease ranks as one of the most deadly. Coronary heart disease (CHD), which is a major cause of death both in the UK and worldwide, can largely be prevented if you eat a heart-healthy diet and a growing body of evidence suggests that following a vegan diet offers protection against cardiovascular complications. Knowing what to eat can sometimes seem overwhelming, however, so to break it down, here are the three healthiest components of a vegan diet.

The heart-healthy benefits of eating nuts is attributed to the fact that they are a good source of unsaturated fat.

Too much saturated fat in your diet can raise LDL cholesterol in the blood, which can increase the risk of heart disease and stroke, warns the NHS.

Swapping saturated fats for unsaturated fats, however, can help to lower cholesterol and reduce the risk of developing heart disease.

Specific nuts such as almonds, brazils and peanuts are a good source of monounsaturated fats – a type of unsaturated fat that helps protect your heart by maintaining levels of “good” HDL cholesterol while reducing levels of “bad” LDL cholesterol.

HDL cholesterol is known as the “good” cholesterol because it helps remove other harmful forms of cholesterol from your bloodstream and higher levels of HDL cholesterol are associated with a lower risk of heart disease.

Seeds

Numerous studies have shown that including a variety of seeds in your diet can help protect against mechanisms in the body that could lead to heart disease.

Research shows that flax seeds, for example, contain a number of different polyphenols, especially lignans, which act as important antioxidants in the body.

Polyphenols are micronutrients that you get through certain plant-based foods and by acting as an antioxidant, they can protect against processes that lead to heart disease.

Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces.

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