How to live longer – three of the best superfoods to help you avoid an early death – Express

By | January 12, 2019

Eating a healthy balanced diet – including at least five portions of fruit and vegetables a day – could lower the risk of an early death, according to the NHS. You could also boost your lifespan by doing regular exercise – the “miracle cure” we’ve all been waiting for, it said. Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death. Eating a daily serving of berries, avocado and nuts could all be crucial to boosting your overall health, it’s been claimed.


Berries are an antioxidant-rich superfood that could lower your risk of diabetes and heart disease, said dietitian Juliette Kellow and nutritionist Dr Sarah Brewer.

They’re high in fibre, while having a low glycaemic index, which makes them an ideal snack for diabetes patients.

Berries also contain polyphenols, which could lower blood pressure, and subsequently your risk of a heart attack.

“All berries are good for you – the vibration blues, purples, and reds of this supergroup are an indication that they are packed with damage-fighting antioxidants,” said the nutritionists, in their book ‘Eat Better Live Longer – Understand What Your Body Needs To Stay Healthy’.

“But not all berries are created equal – some are better than others when it comes to longevity.”

Everyone should aim to eat a serving of berries, at least three to four times in a single week, they added.


Avocados can help to get rid of ‘bad’ LDL cholesterol, while also boosting the amount of ‘good’ HDL cholesterol in the body.

Regularly eating avocado could also help to prevent wrinkles on your skin, and even protect the health of the prostate.

“They are also packed with a variety of vitamins and minerals that help with everything from keeping eyes healthy to regulating blood pressure,” they said.

“Eat half an avocado three to four times a week. Although avocados have many health benefits, remember that they are high in calories.”

For the best nutritional benefit, look out for avocados with an unblemished skin, they added.


Nuts are one of the best snacks for improving your health, as they have a number of benefits.

Eating nuts could lower your risk of bowel cancer by as much as 58 per cent, it’s been claimed.

They could also help to protect against a variety of diseases, while also preventing obesity and gallstones.

“Nuts are elite wonders, loaded with minerals, phytochemical, and essential fats that keep the heart healthy as well as helping to prevent bowel cancer, gallstones and type 2 diabetes,” said the nutritionists.

“In addition, eating them regularly may help with weight management, and ‘cleaning up your diet’. Eat one 28g serving of nuts a day.”

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