The secrets for living healthier longer

With more Americans becoming senior citizens than ever before, the data is growing on what habits could keep you in better shape longer. Much of the focus is on how to extend your health span, not just your lifespan, to promote more healthy years of life.

Studying those who are living longer, more active lives has uncovered five factors for a longer health span. They include:³

• Healthy eating. Follow meal plans that can lower the risk of hypertension, memory loss and other chronic conditions. The Mediterranean, DASH and MIND diets include whole grains, fruits, vegetables, lean proteins and healthier fats from nuts, olive oil and fish.⁴
• Regular exercise. Increased activity benefits your whole body and mind.
• Limiting alcohol. People who drink moderately may have a lower risk of early death from cardiovascular disease.³
• Maintaining healthy weight. Rather than focusing on the scale, consider health conditions, body type, family history and increased belly fat.
• Not smoking. Smoking harms nearly every organ in your body.

“SuperAgers” are people 80 or older who have the cognitive function of people half their age. While these people could be naturally long-living, they follow the habits mentioned, plus:⁵

• Challenging themselves mentally. Exercising your mind is just as important. Read, take classes or learn a new game to stimulate your brain.
• Being social. Social relationships help keep your brain active. Creating new memories can improve cognitive function. Social interaction requires a heightened level of attention. Social connections also help prevent loneliness and isolation, which can lead to physical and mental decline.

Choosing to live a healthy lifestyle at any age can impact your health span. However, earlier is always better. In a multiyear Harvard study, women at 50 who practiced four or five of these healthy habits lived about 10 more years free of diabetes, cardiovascular diseases and cancer than women who did not.³  For men, it offered another 7 years free of chronic disease.

Let’s start tonight with a heart-healthy recipe for dinner that fits any healthy diet.

Greek-style chicken with lemon-pistachio rice

This dish has an intoxicating savory lemon aroma. Mediterranean-inspired flavors and ingredients taste like health in every bite.⁶

Makes 4 servings | Prep: 10 min | Cook: 1 hour

Ingredients

• 1½ cups fat-free, low-sodium chicken broth
• 1 cup uncooked, instant brown rice
• 10 oz frozen, chopped spinach (thawed, squeezed dry)
• 2 large tomatoes (chopped)
• 2 tsp lemon zest
• 2 Tbsp + 2 tsp fresh lemon juice, divided
• 4 Tbsp chopped, roasted (shelled) pistachio nuts, divided
• 1 Tbsp finely chopped, fresh oregano or 1 tsp dried oregano (crumbled)
• 1 Tbsp snipped, fresh dill weed or 1 tsp dried dill weed (crumbled)
• ½ tsp ground cinnamon
• ¼ tsp pepper
• 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
• 8 oz fat-free or low-fat plain yogurt
• Fresh oregano, dill weed and lemon zest for garnish, optional

Preparation

• Preheat the oven to 375 degrees F.
• In an 8-inch glass or metal baking dish, stir together broth, rice, spinach, tomatoes, lemon zest, 2 Tbsp lemon juice, 2 Tbsp pistachios, 1 Tbsp oregano, 1 Tbsp dill weed and cinnamon.
• Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil.
• Bake for 50 to 60 minutes or until the chicken is no longer pink in the center and the rice is tender.
• Meanwhile, stir together the yogurt and 2 tsp lemon juice.
• To serve, spoon the yogurt mixture over the chicken, rice and vegetables. Sprinkle with the remaining pistachios. Garnish with oregano, dill weed and lemon zest.

Nutrition

Serving size: approx. 3 oz chicken and 1 cup rice and vegetables.

Calories: 308 | total fat: 7 g | saturated fat: 2 g | sodium: 475 mg | cholesterol: 78 mg | total carbs: 29 g | fiber: 6 g | sugars: 5 g | protein: 35 g | potassium: 1043 mg

Eating a plant-based diet is a great step toward better health. Learn how to make vegan and vegetarian substitutions here.