Looking better, living longer, Part 2: Keep a healthy BMI and diet.

By Julie Jordan
Published August 20, 2018

The next two lifestyle factors that extend life up to 10 years when done in conjunction with all five, go hand in hand. Maintaining a healthy body mass index and eating a healthy diet will help drive your body toward long life.

All five of the tips mentioned in the study were: never smoking, maintaining a healthy body mass index, keeping up moderate to vigorous exercise, not drinking too much alcohol and eating a healthy diet. The top two killers in the U.S. are cardiovascular disease and cancer, and these five lifestyle factors reduce those risks significantly.   

Live Well Georgia spoke with experts on diet.

3. Maintain a healthy body mass index, BMI.

“Individuals who are overweight (BMI above 24.9) or obese (BMI above 29.9) are at a greater risk of developing heart disease, type 2 diabetes, hypertension and some cancers,” said Katie Smith, MPH, Healthy Schools Program Manager for Georgia Shape. “Maintaining a healthy weight by exercising regularly and eating healthy can reduce the risk of developing these diseases at an earlier age.”

To prevent an overweight or obese BMI, Smith recommends:

  • At least 150 minutes of physical activity a week. (See Live 10 years longer, Part 3.)
  • A diet consisting of half or more of your plate with fruits and vegetables, whole grains, lean proteins and healthy fats or oils.
  • Encouraging your entire family to engage in these healthy habits, because children who are overweight or obese are more likely to be overweight or obese as adults.

4. Eat a healthy diet.

“Heart disease, cancer, stroke, diabetes and kidney disease are some of the leading causes of death in the United States, per the CDC,” said Chastity Cox, RDN, clinical nutritionist for the Gwinnett, Newton and Rockdale County Health Departments. “Although genetics can play a role, statistics show that about half of all Americans have a chronic disease that could be avoided with a good quality diet.

“The Dietary Guidelines for Americans was created to prevent chronic disease by promotion of ‘healthy eating patterns’ and physical activity, but the standard American diet often does not conform to these guidelines.

“An important part of staying healthy is looking at eating patterns. A ‘healthy eating pattern’ includes ‘coloring your diet’ by eating a variety of vegetables (e.g. red and orange, legumes, dark green, etc.), whole fruits, and whole grains like quinoa or steel-cut oats. Also, choosing fat-free or low-fat dairy or soy-based substitutes, lean proteins such as poultry and fish, and healthy oils like olive oil, is part of a good quality diet. Limit alcohol and choose fresh foods over-processed foods, which often contain saturated and trans fats, added sugars, and sodium.”

For more information on how to improve your diet, Cox advises viewing the Dietary Guidelines or visiting the Academy of Nutrition and Dietetics.