In the quest for a long and healthy life, nutrition experts have identified two key eating tips that can make a significant impact on overall health. These tips involve incorporating two cheap and readily available foods into your daily diet – apples and wholegrains. These simple additions can have a profound effect on various aspects of health, from cholesterol levels to blood pressure and blood sugar control.
The humble apple is one of the top recommendations from nutrition experts. Apples are rich in minerals and vitamins that can help lower cholesterol levels, ultimately reducing the risk of heart disease. According to a study published in JAMA Internal Medicine, individuals who consumed at least one apple a day were found to be slightly less likely to visit a GP. This supports the age-old saying that an apple a day keeps the doctor away. Apples contain pectin, a type of fiber found in the skin and core, which has been shown to improve blood cholesterol levels and reduce the risk of heart disease.
Wholegrains are another essential component of a healthy diet, according to experts. Wholegrains such as quinoa, bulgur, rye, oats, spelt, and buckwheat are rich in fiber, vitamins, and antioxidants. Consuming wholegrains daily has been linked to better gut and heart health, as well as the prevention of diabetes, cancers, and obesity. Despite these benefits, a staggering 95% of UK adults do not consume enough wholegrains in their diet.
Research has shown that consuming at least 50g of wholegrains daily can significantly reduce the risk of type 2 diabetes. A study published in the Journal of Nutrition found that individuals who consumed adequate amounts of wholegrains had a 34% lower risk of developing diabetes for men and a 22% lower risk for women compared to those with low intakes. Additionally, a study conducted at Tufts University revealed that individuals who ate at least three servings of wholegrains daily had smaller increases in waist size, blood pressure, and blood sugar levels compared to those who consumed less than half a serving.
Incorporating apples and wholegrains into your daily diet can have a profound impact on your health and well-being. These simple and affordable foods are packed with essential nutrients that can help prevent a range of chronic diseases and promote longevity. By making these small changes to your diet, you can take significant steps towards leading a long and healthy life.