Although you can't turn back the hands of time, you can slow down the aging process with healthy lifestyle practices. One area of importance is nutrition. You might know the value of decreasing the amount of saturated fat and sodium you eat and being careful not to consume too many calories. You may also realize the importance of eating fresh fruits and vegetables and whole grains. But there are specific food choices that help "hold back" the aging process and should be regularly included in your diet.
Avocado
Although it is treated like a vegetable, avocado is actually a fruit teeming with monounsaturated fat thought to reduce LDL or "bad" cholesterol. Avocados are a rich source of potassium to guard against high blood pressure, fluid retention and the risk of stroke. Avocados contain lots of vitamin E, believed to slow skin aging and reduce menopausal hot flashes -- and they contain folate, thought to decrease the risk of heart attack.
Fish
Omega-3 fatty acids from certain fish, such as salmon, tuna and herring, are a good source of antioxidants which attack free radicals that can damage cells. These fatty acids guard against chronic inflammation, the precursor of a number of health problems. Fish oil is excellent for your skin and promotes elasticity and firmness while combatting dry skin and eczema. When researchers studied the native Inuits of Alaska and found them free of heart disease, they surmised it might be due to the large amount of fish they consume. The omega-3s contained in fish help prevent cholesterol buildup in the arteries and decrease the likelihood of abnormal heart rhythms.
Berries
Blueberries contain antioxidants that protect the body from free radical damage -- but all dark berries are a source of phytochemicals called flavonoids found in the pigment part of the berries. Blackberries, black currants and black grapes also are good sources of flavonoids that combat inflammation and oxidative damage, conditions that are associated with age-related memory deficits and motor function.
Whole Grains
Complex carbohydrates, such as whole wheat, oats, brown rice and barley, are loaded with fiber to keep your digestion and elimination regular and keep you feeling full. Because of the fiber, they have a low glycemic value which keeps blood sugar stable. Complex carbs are believed to combat illnesses, such as heart disease, colon and breast cancer, diabetes and stroke. They are also high in B vitamins and supply a dependable source of energy throughout the day.
Other Foods
Cruciferous vegetables, such as cabbage, cauliflower, kale, radish, watercress, turnips and Brussels sprouts, are high in antioxidants and sulfur and help fight toxins and cancer. Nuts, like fish, are a good source of omega-3 fatty acids and are good for your digestion and immune system. Yogurt, popular in Soviet Georgia in the 1970s, where there were rumored to be more people over 100 than any other country, is a good source of calcium and "good bacteria" for gut health. The Kuna people off the coast of Panama drink a beverage made of generous servings of cocoa and have nine times less heart disease than Panamanians, making chocolate a possible anti-aging food. Red wine contains resveratrol, a compound that may activate the genes that slow down cellular aging.
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