Eating for Longevity

Susan Jaysnovitch's turning point came in 2019. She was diagnosed with an irregular heartbeat, high blood pressure, and congestive heart failure, largely as a result of having rheumatic fever as a child.

The retired high school teacher, from Sayreville, N.J., declined options for surgery and medications, which she felt were untested. Instead, she changed her lifestyle.

She began walking daily and gardening. She also went cold turkey on fatty meats and junk food. In their place, she stocked up on salmon, whole-grain breads and pastas, and fresh fruits and vegetables. She even started making her own sauces, to replace storebought sauces that are often full of salt and preservatives.

Over 6 months, she boosted her stamina and lost 40 pounds.

"I don't feel different than I did 50 years ago, and it's because of this healthy diet and walking," says Jaysnovitch, who is 76. "It certainly made me feel more alive and cognizant of the world around me. My mind is very sharp, and I'm just not experiencing the normal signs of aging."

And when she goes to the doctor for checkups? "They view my test results, they don't believe that is the same person," she says. "If I had not made those changes, I know I would not be here."

Advice to live by

Jaysnovitch's transformation reflects a healthy way of thinking about food. Instead of relying on crash diets and quick fixes, experts say we should take the long view, focusing on how food supports our long-term health and quality of life.

"People who live the longest eat whole foods, lots of fruits and vegetables, and occasional lean meats, and they avoid processed food," advises best-selling author Dan Buettner, who studies "blue zones"-the places in the world where people live the longest, healthiest lives. (Read more about Buettner's research into blue zones below.)

Frank Hu, a professor and chair of the department of nutrition at the Harvard T.H. Chan School of Public Health, offers similar advice. He led a team of researchers who studied the dietary habits and health of some 120,000 people over three decades.

The team found that diets like the one recommended by Buettner, or the similar Mediterranean diet, resulted in a 20 percent reduction in the risk of early death.

"There is no magic bullet," Hu says, and cautions that it's important not to be too restrictive. People can have good results with variations, including whether they have chicken or fish, or if their proteins come from nuts, beans, and legumes, he says.

So how do these dietary habits help you live longer?

Many of these foods reduce damaging inflammation, which has been linked to cancer, heart disease, dia?betes, arthritis, depression, and Alzheimer's, Hu says. They can also sharpen the brain and improve your mood.

"I don't call it dieting, I call it healthy choices."

-Emma Shepard, retired educator

A better quality of life

Emma Shepard, a retired elementary school educator from Shreveport, La., can testify to the benefits of longevity-focused eating habits.

"I don't call it dieting, I call it healthy choices," says Shepard, who changed the way she ate in her 30s, after a life-threatening episode of anorexia.

Louisiana's Emma Shepard created a chart to help track her diet. Credit: Tim Mueller

She then doubled down on healthy habits as an older adult, when medication caused her to gain weight.

Shepard has found that her diet of poultry and fish, green leafy vegetables, fruits, nuts, and beans-and very little fried food-has helped her lose weight and feel better physically and emotionally.

To help her stay on track, she logs her daily exercise, diet, and water intake.

"I have learned that you must love yourself enough to give yourself the very best care," Shepard said. "As you get older, health issues arise, and that's challenging. It takes work caring for it all."

Wisconsin's Tom Zigan says growing a vegetable garden helps him eat healthy.

For retired English teacher Tom Zigan, who is president of the Wisconsin Education Association Council-Retired, a mostly vegetarian diet, and regular exercise has helped him stay healthy.

Now 72, Zigan has adjusted his exercise over the years. Morning yoga and afternoon walks have replaced the strenuous workouts and running of his younger days. He also grows many of his own vegetables and treats himself to a 20-minute nap every day.

"I don't have any major health issues or take medication, and mentally I feel as though I'm at the top of my game," he says. "Food also really affects my mood and how I sleep, which are important as we age."

Zigan adds: "The challenge for so many people that I've spoken with is maintaining good habits. I just don't think you should be too rigid. Progress and results will motivate you."

How to stick with it

Plan ahead. Think about your groceries and avoid having processed snacks or sugary desserts around the house.

If you are going out to eat, think about the options that will be available and how you will handle unhealthy choices.

Don't do too much too fast. Try to make small adjustments in what you buy and eat, and gradually adopt a diet that fits your lifestyle.

Be creative. Try new foods and recipes. Use produce, ingredients, or spices that may not be familiar to you.

Eat with like-minded people. Try to have meals with people who have a similar approach to food.

Plant a garden. Gardening is great exercise, and it's reinforcing to eat healthy foods that you grow in your backyard.

Plan for slippage. Everyone gets tempted by unhealthy treats or goes somewhere without healthy food options. A few French fries or one ice cream sundae won't be damaging-or even a meal that is loaded with processed, fatty items, Hu says. Don't get discouraged. Have a plan for those bumps and how to get back on track.

Fill your kitchen with these foods. Stock up on foods that reduce inflammation, including: whole grain breads and pastas; beans; tomatoes; green leafy vegetables, such as spinach, kale, and collards; fruits like strawberries, blueberries, cherries, and oranges; nuts such as almonds and walnuts; and fatty fish, like salmon, mackerel, tuna, and sardines.

Replace unhealthy fats with olive oil, and replace cheeses made from cow milk with those made from goat and sheep milk.

Drink coffee. Two to five cups of coffee a day has been linked to a lower likelihood of Type 2 diabetes, heart disease, certain cancers, Parkinson's disease, and depression-and generally to the risk of an early death, Hu says.

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