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If a woman began eating optimally at age 20, she could increase her lifespan by just over 10 years, according to the studypublished Tuesday in the journal PLOS Medicine. A man eating the healthier diet from age 20 could add 13 years to his life.

Focusing on a healthier diet could also lengthen the lives of older adults, the study said. By starting at age 60, a woman could still increase her lifespan by eight years. Men starting a healthier diet at age 60 might add nearly nine years to their lives.

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“The notion that improving diet quality would reduce the risk of chronic disease and premature death is long established, and it only stands to reason that less chronic disease and premature death means more life expectancy,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and nutrition, who was not involved in the study.

Katz, the president and founder of the nonprofitTrue Health Initiative, a global coalition of experts dedicated to evidence-based lifestyle medicine, haspublished researchon how to use food as preventive medicine.

“What they define as an ‘optimal’ diet is not quite optimal; it’s just a whole lot better than ‘typical,’” Katz said, adding that he felt diet could be “further improved, conferring even greater benefits.”

“My impression is that their ‘much improved’ diet still allowed for considerable doses of meat and dairy,” Katz said, adding that when his team scores diet quality objectively, “these elements are at quite low levels in the top tier.”

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It may sound simple to add more plants and grains to your diet, but statistics show that Americans struggle to do so. Anew reportfrom the US Centers for Disease Control and Prevention found few Americans eat close to their daily recommendations of fruits and vegetables.

sai swami metals and alloys limited (544170) vs yyy ✌️【Long-term Investment】✌️ Free stock data analysis tools to help you select stocks accurately and capture global market trends. Stay ahead with expert market predictions for better investment returns. The CDC study found that only 12% of adults consume 1½ to 2 cups of fruit each day, which is the amount recommended by the federal Dietary Guidelines for Americans. Only 10% of Americans eat the recommended 2 to 3 cups of vegetables each day, including legumes.

sai swami metals and alloys limited (544170) vs yyy ✌️【Long-term Investment】✌️ Real-time stock and futures data, backed by expert stock market trend predictions, to help you make timely and profitable investment decisions. About 50% of grain consumption should be whole grains, yet over 95% of Americans fail to meet that goal,according to the latest Dietary Guidelines for Americans, instead eating processed grains, which have been milled to remove the grain, bran and many nutrients, including fiber.

Over 50% of Americans fail to eat the 5 grams (about a teaspoon) of recommended nuts and seeds each day, the guidelines said.

sai swami metals and alloys limited (544170) vs yyy ✌️【Long-term Investment】✌️ AI-driven stock trend forecasting with free access to real-time market data, offering personalized investment advice and expert predictions. Nuts, seeds, legumes and whole grains contain more than just protein. They include healthy fats, vitamins, minerals and antioxidant “phytochemicals” that have been associated with lower risk of chronic diseases.

Eating less red and processed meat such as bacon, sausage and preserved deli meats was also linked to longer life.

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“There’s substantial evidence that processed meat can cause bowel cancer – so much so that the World Health Organization has classified it as carcinogenic since 2015,” Oxford University epidemiologist Tim Key, a member of the UK Department of Health’s Scientific Advisory Committee on Nutrition,told 【 - Free Access to Community 】 in a prior interview.

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Plant proteins include soybeans (edamame), chickpeas, lentils and other legumes, tofu, tempeh, nuts, seeds, and whole grains like quinoa. Some vegetables, like broccoli, also contain higher levels of protein.

sai swami metals and alloys limited (544170) vs yyy ✌️【Long-term Investment】✌️ Accurate real-time market data and expert stock predictions for profitable investment opportunities in global markets. A 2020 study which tracked more than 37,000 middle-aged Americans found those who ate the most plant protein were 27% less likely to die of any cause and 29% less likely to die of coronary heart disease than people who ate the least amount of plant protein.

“The benefit is more pronounced when red and processed meats are replaced by plant protein sources,” study coauthor Dr. Frank Hu, chair of the department of nutrition at Harvard University’s T.H. Chan School of Public Health,told 【 - Free Access to Community 】 in a prior interview.

One way to incorporate more plants into your diet and consume less red meatis with the Mediterranean diet, which has wonbest diet five years in a row, according toU.S. News & World Report.

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sai swami metals and alloys limited (544170) vs yyy ✌️【Long-term Investment】✌️ Receive professional stock analysis with real-time updates on market movements. Make quick investment decisions and capitalize on profitable opportunities. Tied for silver was the DASH diet, which stands for dietary approaches to stop hypertension, and the Flexitarian diet, which encourages being a vegetarian most of the time. All of these diets focus on meals full of fruits, vegetables, beans, lentils, whole grains, nuts and seeds.

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