Tip 19 from my book, I’m Full: common ground in eating for longevity and brain health
“May you live a long life full of gladness and health.”
- Irish Blessing
One of my favorite topics is eating for longevity and brain health. Maybe it’s because I’m getting older and maybe it’s because I love learning about how and why many people live long and healthy lives. This is exactly what numerous researchers have been doing over the past decade.
According to the Blue Zones series, five regions of the world that have the largest number of centenarians (people who live to at least 100 years-old): Loma Linda, California, Okinawa, Japan, Nicoya Peninsula, Costa Rica, and the Mediterranean regions of Sardinia, Italy, and Ikaria, Greece.
The Mediterranean Diet was selected by U.S. News and World Report’s 2022 rankings as the top or tied for the top in the categories of best overall diet, best diet for heart disease, and best diet for diabetes. Heart disease and diabetes are in the top eight causes of death, according to the Centers for Disease Control and Prevention.
Some foods that stand out as promoting long, healthy lives and brain health include:
· Avocados
· Olive oil
· Fish
· Leafy green vegetables and other vegetables
· Herbs and spices
· Fruit
· Beans, peanuts, and seeds
· Yogurt and fermented foods
· Whole grains
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Some practical tips to get you started:
· Eat lots of vegetables. Make veggies the “stars” of the meal. Include dishes like Caprese salad, Greek salad, greens sauteed with garlic and olive oil, soups and stews, veggie-topped pizzas and oven-roasted vegetables.
· Flavor with herbs and spices, garlic, instead of salt. Grow your own herbs. When they are ready for harvest, I like to air dry mine, or dry in the oven, or puree with a little olive oil or water and freeze in ice cube trays.
· Use heart-healthy fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, sunflower seeds, olives, and avocados. Substitute olive oil for butter – ¾ teaspoon for 1 teaspoon. There are blends of olive oil and butter on the market, for when you want butter.
· Eat meat as flavoring. Cook small strips of meat in a vegetable sauté, stir-fry, or add small amounts to pasta, salad, or soups. A little goes a long way.
· Enjoy dairy in moderation. Fermented dairy products, such as Greek yogurt and kefir are used more frequently in the Blue Zones, along with lesser amounts of a variety of flavorful cheeses, including goat and sheep’s milk cheeses. Plain yogurt makes a great substitute for sour cream. For mayonnaise, try a substitute of 2/3 yogurt and 1/3 mayonnaise.
· Eat seafood twice a week. This is recommended by the American Heart Association, too. Fish such as tuna, herring, salmon, and sardines are rich in omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.
· Cook more vegetarian meals. Build meals around beans, whole grains, and vegetables. Flavor with herbs and spices, which give added health benefits for brain health and longevity. For vegetarian recipe ideas, check out the Meatless Monday website at meatlessmonday.com.
· Eat more beans and lentils. Add these to soups and salads. Try roasting chickpeas for a simple snack. Simply rinse canned chickpeas and pat dry with a paper towel, spray with olive oil spray, and season to your taste with Mexican, Cajun, or Zaatar seasoning blend. Roast in the oven at 375 degrees F. until brown, about 30–45 minutes and shake them around on the pan every 15 minutes. Simple and flavorful. Include hummus as a snack or dip with raw veggies.
· Switch to whole grains, which are nutrient-rich, flavorful, and help you to feel full longer. Traditional Mediterranean grains include bulgur, barley, farro and brown, black, or red rice.
· Eat fruit daily with meals or as snacks. Fruit is perfect for dessert. It’s sweet, light, and refreshing. Make smoothies with yogurt and fruit. Instead of a daily ice cream or cookies, have these sweets less frequently, and include fruit daily.
