RECENTLY, A FRIEND said that his doctor told him – for health reasons – to avoid the 4 C’s: Cola, Coffee, Chocolate and Cheese. But there also the so-called “Poisonous Ps” that have started making headlines. These are pizza, pasta, protein, potatoes and pan (bread in Cebuano).
Nutritionists agree that these types of foods should be consumed in moderation and that diet is one of a few keys to increasing one’s odds of living a longer, healthier life (maybe even until 100).
Here are 5 Foods to Avoid if you want to live to 100:
1. White pasta. It is considered a highly refined carb. These foods very quickly are metabolized to sugar, which can drive up inflammation. Research indicated that high-carb diets were more likely to predict inflammation than high-fat ones in pre-menopause women with overweight or obesity.
Others to be avoided? White rice and white bread.
2. Soda. Liquids are part of your diet, but if you want to live to celebrate your 100th birthday, your best bet is to avoid sugar-sweetened varieties like soda.
3. Ice cream. It’s also best to keep sugar-sweetened foods like ice cream to a minimum. The high risk for diseases, including heart disease, cancer and dental disease, from high-sugar diets.
4. Pie. Commercial baked goods like pies have partially hydrogenated oils. These are fats that have been chemically changed to make them hard and stable at room temperature. When consumed, these fats raise bad cholesterol and lower good cholesterol, creating inflammation.
5. Hot dogs. Processed meat, such as hot dogs, sausage and some deli meats, should be avoided as much as possible. They’ve been implicated in cancer, and they can promote heart disease.
Here are What to Eat for a longer life:
1. Nuts and seeds. Nuts and seeds like almonds and walnuts are full of healthy fats, fiber and micronutrients. They are associated with decreased incidence of heart disease and cancer and increased longevity.
2. Extra virgin olive oil. This unrefined oil contains large amounts of naturally occurring polyphenols, which reduce inflammation. It also reduces the incidence of stroke, heart disease and Alzheimer’s disease and extends life.
3. Cruciferous vegetables. These vegetables are good sources of soluble and insoluble fiber, which can lower cholesterol, improve blood sugars, improve gut health and aid in the prevention of some cancers.
4. Berries. They are loaded with antioxidants, fiber, magnesium, vitamin C and many vital nutrients.
5. Fatty fish. Salmon, mackerel and herring are stellar protein choices. They have high levels of omega-3 fatty acids. These are linked to reduced death from any cause due to the potent anti-inflammatory, antioxidant and other benefits from the fish oils.
With good health, you will Have Many More Christmases to Celebrate!
By Manny Palomar, PhD (EV Mail Dec. 30, 2024-Jan. 5, 2025 issue)
