How to live longer – three of the best superfoods to protect you from an early death

Eating a healthy, balanced diet – including at least five portions of fruit and vegetables a day – could lower your risk of an early death, according to the NHS. But, you could also boost your life expectancy by regularly eating berries, avocado and nuts, it’s been claimed.

Doing regular exercise can help to boost your lifespan. It’s the “miracle cure” we’ve all been waiting for, said the NHS.

Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death.

One of the easiest ways to lower your chances of an early death is to add berries to your daily routine.

They’re an antioxidant-rich superfood that could protect against heart disease and diabetes, according to dietitian Juliette Kellow and nutritionist Dr Sarah Brewer.

Berries contain polyphenols, which could lower your blood pressure, and therefore, your risk of a heart attack.

They’re also rich in fibre, while also having a low glycaemic index, which makes them ideal for diabetes patients.

“All berries are good for you,” said the nutritionists, in their book ‘Eat Better Live Longer – Understand What Your Body Needs To Stay Healthy’.

“The vibrant blues, purples, and reds of this supergroup are an indication that they are packed with damage-fighting antioxidants.”

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Elsewhere, avocado is another great superfood to add to your diet, they added.

“They are also packed with a variety of vitamins and minerals that help with everything from keeping eyes healthy to regulating blood pressure,” they said.

“Eat half an avocado three to four times a week. Although avocados have many health benefits, remember that they are high in calories.”

Avocados can help to get rid of ‘bad’ LDL cholesterol, while also increasing the amount of ‘good’ HDL cholesterol in the body.


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Regularly eating the fruit could also help to prevent wrinkles on your skin, and even protect the health of the prostate.

Meanwhile, one of the best snacks for improving your health is a handful of nuts, as they have a number of benefits.

They could help to protect against a host of diseases, while also lowering your chance of gallstones and obesity.

Your chances of developing bowel cancer could be slashed by up to 58 percent by regularly eating nuts, said the nutritionists.


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“Nuts are elite wonders, loaded with minerals, phytochemical, and essential fats that keep the heart healthy as well as helping to prevent bowel cancer, gallstones and type 2 diabetes,” they said.

“In addition, eating them regularly may help with weight management, and ‘cleaning up your diet’. Eat one 28g serving of nuts a day.”

But, regular exercise is a crucial aspect to improving overall health, and helping you to live longer.

All UK adults should aim for at least 150 minutes of moderate-intensity activity every week.

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