THESE Foods Reduce Your Death Risk 31%
I often tell you about simple ways to do everything from lowering your risk of heart disease to reducing pain to getting more sleep.
Of course, the ultimate goal is not just living healthier, but living longer.
Well today, I’m going to tell you a simple fix for that as well.
Because a new study shows that getting more of certain powerful nutrient you can lower your risk of death and disease by 31%.
And it’s in some of your favorite foods.
You probably know that fiber can get things “moving.”
But there’s a lot more to fiber than what it can do for your digestion. In fact, eating more of it might just save your life.
Researchers gathered an enormous amount of data for this study, looking at 185 observational studies and 58 clinical trials that took places over 40 years.
And the results were undeniable… Eating plenty of fiber and whole grains can help you live longer.
It can also lead to lower rates of heart disease, cancer, and diabetes.
Let’s look at the specifics.
- High fiber diets were associated with up to a 31% lower risk of death and disease.
- Diets high in whole grains were associated with up to a 33% risk of death and disease.
And for every 8-gram increase in dietary fiber, coronary heart disease, type 2 diabetes, colorectal cancer – and DEATH – dropped by 5-27%.
And every 15 grams more of whole grains led to up to a 19% decrease in these conditions.
So just how “high” does a high fiber diet have to be?
According to this study published in the Lancet, these benefits came when people ate 25-29 grams of fiber per day.
You probably know that fiber foods include fruits, vegetables, legumes, and whole grains. But how much do you have to eat to add up to 25 grams? This short list should give you a pretty good idea:
Lentils = 15 grams per cup
Black beans = 15 grams per cup
Broccoli = 5 grams per cup
Raspberries = 8 grams per cup
Whole wheat pasta = 6.3 grams per cup
Oatmeal = 4 grams per cup
Bran flakes = 7 grams per cup
To a brighter day,
Dr. Richard Gerhauser, M.D.
