Loose Women: Dr Hilary discusses how to live longer

There’s no clear-cut path to longevity but removing certain health obstacles, such as inflammation, could be the first step.

While not all inflammation is bad, the type dubbed “chronic” sticks around and can trigger further problems.

Once chronic inflammation is present, free radical production increases, which boosts oxidative damage, resulting in even more inflammation. 

This harmful process can also lay the groundwork for new health conditions, including cancer.

That’s why Daniel Herman, a nutritionist, SAQ coach, and founder of Bio-Synergy, recommended eating the following anti-inflammatory foods.

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“Eating these foods can boost longevity by providing the body with important nutrients and antioxidants that help to reduce inflammation and protect against cellular damage,” Herman said.

Leafy greens

Packed with antioxidants, fibre, and vitamins, the likes of spinach, kale and collard greens could cut harmful inflammation and prevent chronic disease.

What’s more, research, published in the journal Neurology, found that leafy greens could make your brain almost 19 years younger and consequently cut your risk of dementia – all of which can promote healthy ageing.

Berries

High in fibre, vitamin C, and antioxidants, berries offer more than a tasty snack or a yoghurt topping.

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Herman said: “Berries like blueberries, raspberries, and strawberries protect against cellular damage and oxidative stress, which can contribute to ageing and chronic diseases.”

From keeping your cholesterol in check to reducing your blood sugar levels, the small fruits offer a whole host of benefits.

Nuts

Herman said: “Nuts like almonds, walnuts, and cashews are high in healthy fats, fibre, and antioxidants that help to lower inflammation, reduce the risk of heart disease, and improve brain function.”

What’s more, just around a handful, which is the equivalent of 30 grams, a day should be enough to keep your cholesterol levels at bay.

Whole grains

Herman said: “Whole grains like quinoa, brown rice, and whole wheat are rich in fibre, vitamins, and minerals that help to reduce inflammation, improve digestion, and lower the risk of chronic diseases like diabetes and heart disease.”

Both heart disease and diabetes can pose a threat to a long, healthy life, making whole grain foods a great choice.

Fatty fish

From salmon to mackerel, fish high in omega-3 fatty acids can be beneficial for your heart and brain health, according to the expert.

He added: “[They] may also help to reduce the risk of chronic diseases like cancer and Alzheimer’s.”

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