4 Simple Food Rules To Stay In Feed and Live Long Long, Followed by a Longevity A Diet and Aging Doctor

• Dr. Kurt Hong examines how what a person eats affects aging.

• Hong follows the Mediterranean diet, which has been considered the most healthy eating plan for years.

• Its greatest advice is to eat an abundance of fruits, vegetables and whole grains, but not to overeat.

As a doctor for obesity, a nutrition researcher and a professor of medicine and aging, Kurt Hong has dedicated his life to understanding the relationship between our diets and longevity and helps patients avoid diseases such as type 2 diabetes and cancer.

But his career is not completely selfless, he told Business Insider.

“I always joke with my wife that I also do this for selfish reasons,” Hong said, “I’m always looking for ways to stay young.”

For the 52-year-old father, the age of three is only a number thanks to the choice of lifestyle we can make.

“Your body can tell you that you are 52 years old, but you can behave or you can feel like a 35-year-old,” he said. “And that can be the opposite.”

He added: “Many of the chronic age -related diseases are directly related to what you eat and your weight.”

Hong’s approach to using our age diets is simple and focused on the Mediterranean diet. It consists mainly of fresh products, whole grains, healthy fats and slender proteins and is voted for the most healthy eight -year -old diet, governed by the American report of News and World.

Hong, who is the Chief Medical Officer of Lifeforce, a preventive medicine company of a conciece and professor at the University of Southern California, shared the four simple dietary rules that it follows to stay healthy as long as possible.

Eat your vegetables

Hong’s # 1 advice is just to eat your fruits and vegetables. It prioritizes enough plants, including whole grains, in their diet because they contain fiber.

High -fiber diets are associated with a lower risk of many cancers, lower cholesterol levels, a lower risk of cardiovascular disease and a healthy gut microbiome -the community of germs that live in the colon mucosa and are considered to affect overall health.

“The other part of it is that you get your fruits and vegetables, you also get a lot of vitamins,” Hong said.

A lot of evidence suggests that people who eat more plants are likely to be more healthy than those who do not. In a 2019 study, published in the Journal of American Heart Association, which follows more than 12,000 people for 29 years, those who report to eat about four to five servings of plants a day and few processed or red meat, are 18 to 25% more likely to die more than those who are more likely to die than those who die prematurely than those who are more likely to die than those who are premature than those who are premature than those who are premature than those who are premature than those who are prematurely.

Eat lots of fish

Hong’s main source of animal protein is fish as it is rich in vitamins, antioxidants and proteins. “I eat a lot of fish,” he said.

The wild salmon, the tone of Albacore and Halibut are his favorite, and he mostly bakes them or poacher.

Fish contains omega-3 fatty acids, which are essential for the health of the brain. A meta-analysis of 2024, published in clinical and experimental studies to aging journals, have found that eating fish is associated with a lower risk of cognitive damage, dementia and Alzheimer’s disease. Vitamins and minerals in fish, as well as omega-3, are thought to be the brain, the authors say.

“Even if you don’t eat fish every day, try only for two, three times a week,” Hong said.

Do not overeat

Hong also draws attention to how much he eats.

“You can eat all the right things, but if you still carry this extra severity, there is still a level of systemic inflammation that contributes to the risk of chronic illness,” he said. “If your body burns 2000 calories but eat 6000 calories of fruits and vegetables, guess what? You will still gain weight.”

Although it is contested whether the size of a person is an indicator of their health, overweight or obesity is associated with a higher risk of several health conditions, including type 2 diabetes, cardiovascular diseases and some cancers.

To achieve its nutritional goals-which should eat enough proteins, plants and healthy fats, while maintaining a healthy weight-Hong eats higher-calorie foods in moderation.

For example, he can take three hard-boiled eggs for breakfast, eat the whites with higher proteins, and remove the higher-calorie yolks from two.

“This allows me to achieve my calorie goals a little easier, but it still allows me to make sure that I will reach my goal for protein,” he said.

“So this is the right volume and also the right type of food,” Hong said.

Preparing food to avoid ultra -processed foods

Ultra -processed foods are usually packed and contain ingredients that you would not find in a simple kitchen. In general, they are comfortable and inexpensive, but eating many of them is associated with a greater risk of cardiovascular disease, diabetes, cancer, depression and dying early for any reason.

Hong understands that it is almost impossible to remove completely ultra -processed foods because they are “everywhere”. But in order to eat less UPF, it is prepared as much as possible.

“I still have business meetings where I have to get dinners and other things. But you do the best you can,” he said.

For people who are bound over time, he offered to try a food delivery service.

“They will send it to your home, where you have to gather everything within about 20, 30 minutes. This may take the ultra -processed component,” he said.

Read the original Business Insider article