Jakarta, CNN Indonesia —
Who doesn’t want to look and feel youthful? Of course, almost everyone wants to be able to look healthy and look young.
The solution to slowing down the aging process may lie in your plate. The reason is, the food you eat can help or even interfere with health until old age and beyond.
Therefore, consider the dietitian’s explanation about the eating habits that make you age fast.
1. Eat less fruits and vegetables
According to Harvard Health Publishing, eating less fruit and vegetables is associated with a higher risk for nutritional deficiencies, diabetes, heart disease and even certain cancers.
Dietitian from The State University of New Jersey, Phyllis Famularo then suggests increasing the consumption of vegetables on your plate.
“From providing heart-healthy fiber to anti-inflammatory vitamins and minerals and free-radical-fighting antioxidants, the benefits of fruits and vegetables are endless.” LiveStrong.
2. Too much consumption of salty food
Famularo says that too much sodium can lead to hypertension and increase the risk of heart disease and stroke.
In fact, about 70 to 75 percent of older adults have high blood pressure, Famularo says.
He then suggested that it is appropriate for the CDC to reduce consumption of processed foods, packaged foods, and restaurant foods that contain mostly sodium.
“And when eating foods high in sodium, pair them with foods high in potassium (such as bananas, sweet potatoes or spinach), which can help counteract the detrimental effects of sodium.”
3. Too much added sugar
Cakes to packaged drinks cannot be avoided from sources of added sugar. (iStockphoto/JokoHarismoyo)
The desire that was originally just to indulge yourself with sweet foods can have a serious impact on your heart health. The reason is, from cakes to packaged drinks, it is almost impossible to avoid sources of added sugar.
According to Harvard Health Publishing, consuming too much added sugar can contribute to higher blood pressure, chronic inflammation, weight gain, diabetes and fatty liver disease, all of which are linked to a greater risk of heart attack and stroke.
Therefore, it is important to read food labels carefully and choose foods without added sugar.
4. Avoid all fat
While limiting saturated fat – which is thought to increase bad cholesterol and increase the risk of heart disease – is a smart strategy for overall health.
However, you cannot ignore all the fats in your diet if you want to age well.
Not only does fat keep your body warm, it’s also important for energizing your body, supporting cell growth, protecting your organs and helping your body absorb certain nutrients, according to the American Heart Association (AHA).
“Fat also protects your joints, and one type of polyunsaturated fat in particular — omega-3 fatty acids — promotes heart health,” says Famularo.
According to the Cleveland Clinic, eating foods high in omega-3s can also lower your chances of developing cognitive problems, some cancers and eye disease.
For this reason, it is advisable to incorporate more omega-3 rich foods into your diet. Some of the best sources include salmon, walnuts, flaxseed, sardines, and canola oil, says Famularo.
Check out other eating habits that make you age fast on the next page.
Not enough protein to forget fiber intake
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