Eating a healthy, balanced diet – including at least five portions of fruit and vegetables a day – could lower your risk of an early death, according to the NHS. You could also boost your lifespan by doing regular exercise. It’s 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. Regularly eating a handful of berries could improve the health of your heart, it’s been claimed.
Berries are a nutritious, heart-healthy snack for everyone, according to dietitian Juliette Kellow and nutritionist Dr Sarah Brewer.
They’re packed full of antioxidants and fibre, which contribute to cardiovascular improvements, they said.
Eating just three or more servings of berries a week could lower your risk of a heart attack by as much as 34 per cent, they revealed.
“All berries are good for you – the vibrant blues, purples, and reds of this supergroup are an indication that they are packed with damage-fighting antioxidants,” they wrote 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.
“All berries have been linked to cardiovascular improvements [it’s the winning combination of antioxidants and fibre].
“Research shows that eating at least three servings of blueberries or strawberries a week can reduce the risk of a heart attack.
“The high levels of polyphenols in berries have also been shown to lower high blood pressure.”
Eating plenty of berries has also been linked to a lower risk of some cancers, they added.
They’re rich in phyotchemicals, many of which have cancer-fighting properties. They may be particularly useful in protecting against oesophageal, breast and colon cancers.
For the most nutritious effects, you should keep them in the fridge for optimum levels of vitamin C.
Eating five portions of fruit and vegetables every week is the best way to make sure you lead a long and healthy life.
Regular exercise is a crucial aspect to improving overall health, and helping you to live longer.
People that do regular exercise are up to 50 per cent less likely to develop type 2 diabetes and some cancers, said the NHS.
It may even slash the chances of coronary heart disease and stroke by up to 35 per cent.
All UK adults should aim for at least 150 minutes of moderate-intensity activity every week.
