‘I’m a cardiologist and there’s one diet I recommend over all others for a longer life’
Several factors outside of our control can influence a person’s longevity, such as age, gender, genetics and family history.
However, lifestyle factors also play a key role. A cardiologist took to TikTok to reveal his top tips for “living longer”, including enjoying a healthy, Mediterranean-style diet.
Dr Alo (also known as @drmohammedalo), suggested that a diet revamp could be a major key to longevity.
He advised: “Eat a more wholesome, nutritious, Mediterranean-style diet. It’s the only diet in the world that has shown you will reduce cardiovascular mortality if you do it.”
‘A typical Mediterranean diet has common elements such as lots of vegetables and fruits’
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An article published in the National Library of Medicine reads: “The Mediterranean Diet is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease (CVD) but also other chronic diseases, as it has become the standard for healthy eating and a dietary template of particular value.
“The primary advantage of the Mediterranean diet appears to lie in its synergy among various cardio-protective nutrients and foods.
“Indeed, the diet and, to a lesser degree, its components have been found to reduce cardiovascular disease risk by mechanisms including reduction of surrogates of cardiovascular disease such as blood pressure, lipids, endothelial dysfunction, glucose, BMI, and waist circumference as well as by providing increased NO bioavailability [ability of nitric oxide to be absorbed, circulated and used by the body], antioxidant properties, as well as anti-inflammatory effects.”
Those who want to follow a more Mediterranean-style diet should up their intake of several healthy, nutrient-rich foods.
The British Heart Foundation advised: “A typical Mediterranean diet has common elements such as lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice.
“It also contains moderate amounts of fish, white meat and some low-fat dairy produce and, in some cases, nuts, as well as smaller amounts of red meat and sweet desserts.
“Unsaturated fats such as olive oil are used instead of saturated fats such as butter, lard or ghee.”
Offering another key longevity tip, Dr Alo said: “If you are sick and need medication – like if you’re diabetic or hypertensive, whatever it might be – and you haven’t been able to control that stuff naturally, get on your medication.
“Don’t sit there and think you’re going to make it better unless you make some significant, significant changes.
“Stay on the meds until you make those changes and are successful and get better.”
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Opt for wholegrain bread, pasta and brown rice
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Cardiologist’s tips for longevity
- Stop all kinds of smoking
- Keep your saturated fat intake to less than 10 per cent of your calories
- Find an exercise programme or activity you enjoy and stick to it – aim for mainly weightlifting and some cardio
- Enjoy a wholesome, nutritious, Mediterranean-style diet
- Get enough sleep and reduce stress
- If you are unwell, take your medication if you can’t control it naturally
For guidance on living a healthier life or to address any concerns about health and longevity, it’s always best to consult your doctor.