If you’re interested in anti-aging diets, you could be doing it to look younger, or to become healthier, or both.
In either case, it’s a great idea to understand a few anti-aging diets which are proven, and not just one, so that you can try a few of them out and put into practice what works for you.
But where should you start?
Well, there’s a set of guidelines that you should know about, which we’ll discuss in this article.
These are “evidence based” diet guidelines presented in 2006 at a meeting by the American Academy of Family Physicians which focused on preventing cardiovascular disease, which is one of the biggest, if not the biggest, health problems in Western countries.
What does “evidence based” mean? It means that these suggestions have been backed up by studies to show a benefit in preventing heart disease and other cardiovascular problems. So it’s good to know that they’ve been researched and is based on evidence.
So let’s go through these tips right now, from number 1 to 4, and watch out for part two of this article as well to get the remaining tips. Here they are:
Tip 1: Reduce your LDL cholesterol, the “bad” cholesterol
Many people think that all fats are bad, and causes heart problems, but this is not the case. What we need to do is to reduce our LDL cholesterol which is the cholesterol that’s associated with health problems, and to increase the good HDL cholesterol (which we’ll talk about later on).
The first way to reduce LDL cholesterol is to have monosaturated fats in your diet instead of the saturated fats. How do you go about this? Firstly, the nuts. These good oils are found in almonds, walnuts, and pecans. Have a few though, and not a large amount, as they’re quite dense in calories. Also, use extra virgin olive oil (another source of monounsaturated oil) instead of butter or margarine as an oil to cook with and also while at the table.
The other way to reduce your LDL is to add fresh garlic and soy to your diet. Garlic can be used in many dishes, and soy can be found in a variety of foods including tempeh, miso and soy milk.
Tip 2: Increase your HDL cholesterol, the “good” cholesterol, and reduce your triglycerides.
So this is the part where you increase your good cholesterol, which is protective against heart disease. How do you do this?
Firstly, make sure that you’re getting regular aerobic exercise of 30-35 minutes every day. Exercise has huge benefits on reducing cardiovascular disease, as well as reducing stress!
Secondly, add onions, garlic and soy in your diet. So garlic and soy are in the recommended list again, and this time, with the onions too.
Thirdly, have foods which have a low glycemic load. A low glycemic load means the types of carbohydrates that are not as dense in energy and calories, and are more water rich. Vegetables, beans, fruits, and grains are lower in glycemic load, so have more of these, while bread and potatoes are higher glycemic load, so have less of these. Pasta and rice are quite high glycemic load too, so have some by all means, but not a huge amount compared to the less dense carbs.
Tip 3: Have more of the “beneficial” foods.
The study suggested following the diets which have been shown to have health benefits and provide longevity, such as the Mediterranean diet and the Japanese diet.
These diets are high in vegetables, fruits, olive oil and soy. And in Japanese food, edamame beans are associated with less clotting and better functioning blood vessels.
Also dark cocoa, found in dark chocolate as an example, is a food which reduces clots and is also a potent antioxidant. So if you love dark chocolate, have some, but not a huge amount, as it’s high in calories.
Tip 4: Avoid the harmful “bad” fats in the diet.
There are 2 particular “bad” fats to avoid. These are the saturated fats, and the trans fats.
How do you do this? It’s quite simple. To reduce the saturated fats, have more fish, chicken and turkey, which are lean sources of protein, and have less red meats, which are high in saturated fat.
To reduce trans fats, which are just as harmful as saturated fat, avoid margarine spreads, processed food, and deep fried foods. If you like to use spreads, use avocado instead, as it contains the good monounsaturated fats.
So there you go.
You now know the first 4 “evidence based’ tips for an anti-aging diet to prevent health problems, in particular cardiovascular problems.
And you know what? When you have a healthy diet, you don’t have to wait to feel the difference. You can feel the difference right away. You’ll feel more energetic, have better concentration, and be in better mood.
And if you’re doing this to have younger looking skin, then combining a wrinkle cream that works, together with lifestyle and diet factors proven to improve health, will improve your skin way more than by just using one method alone.