Living a long, healthy life may seem like it requires winning a genetic lottery, but there's so much more under your control than you realize.
Only 25% of our probability of living a longer life is due to inherited genes, while 75% is due to environmental factors, says Dr. Luigi Fontana, professor of medicine and nutrition, and director of the healthy longevity research program at The University of Sydney in Australia.
You can't control all the factors of your environment, but you can control your daily habits. One of Dr. Fontana's top tips for living a long healthy life is this: Don't eat everything in moderation.
"People say, 'Nothing is bad. You can eat some of everything.' I disagree. It's like saying, 'I can have a couple of cigarettes in moderation,'" Fontana cautions.
"Everything in moderation" is not a dietary rule you should follow for maximum longevity, he writes in his book. Remove as much junk food, ultra-processed food, refined grains and sugary drinks from your diet as possible. There is no moderation with these foods.
Instead, fuel your body with healthy, nutrient-dense foods and avoid processed food completely, says Fontana, even if you can't afford the highest quality food. "Eat as many vegetables, whole grains and beans as you can, even if they're not organic."
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