Scientists reveal top five ‘anti-ageing’ foods that can help add years to your life

WE all know we should be eating more healthily.

Improving your diet lowers your risk of several diseases, boosts immunity and supports brain development.

GettyThose who eat a plant-based diet are 15 per cent less likely to die from cancer[/caption]

And now, new research has found incorporating a certain five foods into your meals could help you live longer – and they all happen to be plant based.

Scientists based in the US found eating whole grains, fruit, non-starchy vegetables, nuts and unsaturated oils can help lower the risk of some killer conditions – keeping you alive for longer.

Study author Linh Bui from at Harvard University said: “These healthy plant-based foods were associated with both low risk of chronic diseases, like heart disease, bowel cancer, diabetes, stroke, and total mortality.”

Researchers analysed the diets and health outcomes of over 100,000 participants for over three decades.

They found those who ate a more vegan-friendly diet – munching on the aforementioned foods – were 15 per cent less likely to die from cancer or heart diseases.

The same group were also at a 20 per cent lower risk of death from neurodegenerative diseases like dementia, and a 50 per cent lower risk of death from respiratory diseases.

Meanwhile, those who consumed fewer plant-based foods and more non-vegan foods, such as meat and eggs, were more likely to end up with chronic diseases, it found.

The new diet findings were presented in July at NUTRITION 2023.

According to the NHS, fruits and vegetables are part of a balanced diet and can help you stay healthy.

Not only do they contain a good source of vitamins and minerals, including vitamin C and potassium, but they’re also a great source of fibre – which keeps the bowels moving.

Non-starchy veg, such as asparagus, cabbage and spinach, contain fewer carbohydrates and calories compared to their starchy counterparts – but are still full of nutrients.

This means can eat large portions of non-starchy vegetables without taking in enough calories to gain weight.

Similarly, whole grains – such as brown rice, oatmeal and whole-wheat bread – provide plenty of fibre, vitamins, minerals and other nutrients.

Studies have shown the grains can lower the risk of diabetes, heart disease, and high blood pressure.

Nuts, including almonds, walnuts and pistachios are a good source of protein, the NHS says.

And unsaturated oils, such as olive oil and avocados, contain good fats and other nutrients that provide protective effects against heart disease and diabetes.

Eggs are high in protein, healthy fats, vitamins, minerals and unique antioxidants.

But some studies suggest they raise the bad cholesterol in the blood which can increase the risk of a heart attack or stroke.

The NHS advises eating no more than three eggs per day.

Meat is a good source of protein, vitamins and minerals in your diet.

However, some meats – like bacon – are high in saturated fat, which can raise blood cholesterol levels if you eat too much of it.

The Government suggests eating no more than 70g of meat per day.