1. Eat red food. Dr Susan Jeb of the Institute of Human Nutrition of the British Medical Research Council found that the health care function of red food doubled. For example, the vitamin C content of red pepper exceeds that of orange, and the nitrate in beetroot helps to dilate blood vessels and prevent diseases such as cancer and heart disease. Red grapes are rich in resveratrol, which has anti-inflammatory, anti-cancer and hypolipidemic effects.

2.65438+ 0 cups of tea every day. A study by Harvard Medical School found that many antioxidants in tea can dilate blood vessels and increase the survival rate of heart attacks by 28%.

3. Lean meat replaces fat meat. The latest research by British nutritionist Dr. Lorraine mcquarrie found that replacing sausages and other fats with lean meat can reduce the intake of saturated fat and reduce the risk of heart disease and cognitive impairment.

4. Eat onions often. A study by new york State University found that onion is rich in sulfide, which has anti-inflammatory and immune-promoting effects, and helps to reduce the risk of colon cancer, laryngeal cancer and ovarian cancer.

5. Eat more foods rich in potassium such as bananas. Dr Sarah Schenk, a British nutritionist, said that foods rich in potassium, such as bananas, can help reduce high blood pressure and prevent stroke and heart disease. The recommended daily intake of potassium is 3.5g, and a banana contains about 4.7g.. ..

6. Drink milk often. Dr. Mike Moreno, an American anti-aging expert, believes that vitamin D in milk can effectively fight inflammation. Lack of vitamin D increases the risk of osteoporosis and rheumatoid arthritis.

7. Replace other snacks with yogurt. Dr Sarah Schenk, a British nutritionist, said that probiotics in yogurt are not only beneficial to intestinal health, but also beneficial to the immune system.

8. Chew 20 times per meal. A recent study by scientists at Aoyu University in Japan found that insufficient eating and chewing will double the risk of type 2 diabetes, and chewing slowly is more conducive to nutrient absorption.

9. Have some raisins. The latest research by scientists from the US Department of Agriculture found that the antioxidant content of raisins, prunes, blueberries and blackberries is 20 times that of other foods, so they are called "super foods".

10. A glass of red wine every night. Drinking a glass of red wine every night (1.25ml) can get flavonoids and resveratrol which can protect the heart, prevent cancer and prevent cognitive impairment.

1 1. Eat less salt. Nicole Birjan, an American nutritionist, pointed out that most people consume 9 grams of salt every day, which is 3 grams higher than the healthy intake. Eating 6 grams of salt every day is healthier, which can reduce the risk of stroke and heart disease by 13% and 10% respectively.

12. Too many peanuts. 100 grams of peanuts contain 622 calories, and it takes one hour to swim to consume.

13. Eat eight full meals. A study by the University of Utah found that reducing the food intake of 1/3 can double life expectancy.

14. Selenium supplementation is halved. Selenium helps to prevent cancer, so many people improve their immunity by supplementing selenium. But taking too much will increase the risk of type 2 diabetes. The daily intake of selenium for men and women is usually 100 micrograms and 50~60 micrograms. Divide 100 microgram selenium into two halves, and take half a tablet every day or one tablet every other day.

15. Put an end to junk food. This is the secret of American woman Bessie Cooper's longevity to 1 16 years old. She has been insulated from junk food such as cola and French fries all her life.

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16. Walking helps to slow down memory decline. A Swedish study found that elderly people who walk six miles a week have better memory and decision-making ability.

17. Practice squatting. Squatting helps to strengthen muscle strength, improve body flexibility and prevent the danger of falling.

18. Conduct strength training. Dr. milian Nelson, an anti-aging expert at Tufts University in the United States, said that lifting weights helps to fight against aging. Postmenopausal women do 30 minutes of strength training every week, and their bodies can be young 15~20 years old.

19. Get up frequently. Dr. John Ratty, a psychiatrist at Harvard Medical School in the United States, found in a study that getting up every 1 hour, walking around, stretching your limbs or doing stretching exercises can help the brain release more brain-derived neurotrophic factor (BDNF) and prevent cognitive impairment.

20. Run 1 mile. A new study by the Cooper Institute in Dallas, USA, found that when a man runs 1 mile in 8 minutes (9 minutes for women) in his 40 s and 50 s, his heart is relatively healthy, and the risk of dying of heart disease after 30 or 40 years is small. Over 10 minutes, the risk of heart disease will increase by 30% in the future.

2 1. Appropriate ball games. A study involving 600,000 people in Karolinska Medical College in Sweden found that people who often play some ball games (such as golf) have an average life expectancy of five years longer than others.

22. grow flowers and vegetables. Dr Roger Henderson, a British anti-aging expert, believes that planting flowers and vegetables can exercise the flexibility, endurance and muscle strength of the body and improve cardiovascular health. Doing 1 hour of gardening is equivalent to walking 5 miles.

23. Practice yoga. A study in India shows that practicing yoga stretching training combined with moderate aerobic exercise and diet control can reverse blood lipid and arteriosclerosis by 20%.

24. climb more mountains 70% of the longevity communities in the United States are located in mountainous areas. The fresh air in the mountains helps to "clear the lungs", and climbing mountains often can prolong life.

Living habits

25. Commonly used backhand writing. Dr. Marius Kirie Chase, an American expert on aging, found that "reverse behavior" such as writing with backhand and listening to music you hate is helpful to train the brain and prevent and repair physical injuries related to aging.

26. Wash your hands thoroughly after using the public toilet. Hugh Pennington, a professor of bacteriology at the University of Aberdeen in the United Kingdom, recently found that washing hands thoroughly after using public toilets can help prevent cross-infection of germs.

27. Go to bed early. A study by Harvard Business School shows that going to bed early 1 hour every day will significantly reduce blood pressure after six weeks.

28. Floss your teeth every night. Dr Michael Luo Ze, an American anti-aging expert, said that flossing your teeth every night can make you 6.4 years younger.

29. Take a deep breath through a straw. Dr. Mike Moreno, an American anti-aging expert, said that taking a deep breath through a straw for a few minutes can improve lung function, expand vital capacity and reduce heart rate and blood pressure.

30. Fruit is not in the refrigerator. A new study by the United States Department of Agriculture