Longest-living people enjoy food that may 'reduce cholesterol', nutritionist says
Researchers have illuminated the dietary habits of residents in 'Blue Zones' with the aim of helping individuals live beyond 100. Okinawa, Japan, is one of six remarkable global regions where locals are reportedly 10 times more likely to reach the age of 100 compared to the 'average' American.
Among these habits, calorie restriction, quality family time, and gardening stand out, but it's their consumption of one specific food that has garnered special focus. It might come as a surprise that this 'superfood' is none other than soy - be it in the form of beans, tofu or miso.
Researchers at Blue Zone, led by Dan Buettner, explain: "The Okinawan diet is rich in foods made with soy, like tofu and miso soup. Flavonoids in tofu may help protect the hearts and guard against breast cancer. Fermented soy foods contribute to a healthy intestinal ecology and offer even better nutritional benefits."
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Helen Bell, a nutritionist at Help & Advice, echoed these sentiments, while drawing attention to soy's rich unsaturated fat content. Despite the often-negative perception of fats, this variety is considered beneficial and linked to a reduced risk of heart disease.
"In my experience, soy products are indeed associated with heart health benefits," Helen said. They are rich in unsaturated fats, which can help reduce LDL cholesterol levels, a major contributor to cardiovascular problems.
"I've seen studies suggesting that soy may improve artery health, potentially lowering the risk of heart disease. It's worth noting that populations consuming high amounts of soy, like those in Okinawa, tend to have lower rates of heart issues."
If you're considering adding more soy to your diet, Helen advises preparing it in a healthy way. She highlighted tempeh and miso as particularly beneficial due to the fermentation process enhancing nutrient absorption and improving gut health.
She added: "I always recommend trying a variety of soy products, such as tofu, edamame, and soy milk, to suit your taste and health goals. Experimenting with different cooking methods, like steaming or stir-frying, can keep meals interesting.
"However, in my view, no single food can guarantee health, and a varied diet is crucial. 'Superfoods' can be part of a healthy diet, but balance, as usual, is essential."
Beyond soy products, residents of Italy's Blue Zone in Sardinia are also believed to drink one to two glasses per day for 'better health'. As NHS England is among various health bodies to warn of alcohol's long-term dangers, including high blood pressure, liver disease, strokes and various cancers, this may seem contradictory.
However, Dr Gareth Nye, a Senior Lecturer at Chester Medical School (@dr.gareth.nye), previously stressed that red wine in particular could offer potential perks if enjoyed responsibly.
"Red wine contains a chemical called resveratrol," he told the Mirror. "It is a plant compound that has been suggested to have antioxidant properties. Antioxidants help protect cells from damage and in older people their ability to protect cells is diminished.
"Some studies have suggested antioxidants can protect cells by reducing inflammation which therefore can help people live longer. [Research has] also suggested resveratrol can lower blood pressure and control cholesterol by increasing HDL or 'good' cholesterol.
"But alcohol is not a requirement in the diet and the same impact can be had through intake of fruit and vegetables and the risks of damage from alcohol intake far exceed the potential benefits."
