5 research based dietary tips for a longer life

Achieving health and longevity is closely tied to dietary habits. An expert cites a 60-year study identifying 5 major dietary patterns that promote health, longevity, and can help prevent cognitive decline and lower cholesterol. Notably, the expert recommends regularly consuming one type of canned food, which can potentially reduce blood lipids by half and greatly benefit cardiovascular health.

Japanese medical and statistics expert Ohira Tetsuya, writing on Diamond Online, explains his involvement in the CIRCS study that began in 1963. The study tracked 10,000 Japanese individuals over 60 years to uncover universal principles affecting health. This research, combining medical and statistical techniques, continuously analyzed the lifestyle habits of healthy, long-lived individuals through longitudinal observation. It is recognized as the world's longest-running regional health comparison study, with vast data and high credibility.

The research found that truly healthy people often unconsciously practice habits that promote well-being, and it summarizes the following 5 dietary habits that contribute to health and longevity.

5 Major Dietary Methods for Longevity:

1. Eggs and Fish Roe Are Okay

Previously, eggs and fish roe were widely believed to raise cholesterol, primarily due to the cholesterol content in egg yolks. This led to recommendations to avoid eggs and various fish roe, such as cod and salmon roe.

However, the actual impact of these foods on cholesterol levels is quite limited. Even intentionally limiting egg intake does not lead to significant changes in cholesterol values. Furthermore, eggs are a nutrient-rich food. Consuming one egg daily in moderation is now considered beneficial for health.

2. Avoid Fatty Meats

Fats from meats—such as fatty steaks, hot pots featuring pork belly, or fried pork cutlets—significantly raise cholesterol levels, particularly "bad" LDL cholesterol. If health check-ups show high LDL values, it's advisable to avoid these high-fat foods.

3. Choose Healthy Snacks

Rather than enduring hunger and risking subsequent overeating, it's better to moderately supplement with healthy snacks. Ohira Tetsuya particularly recommends ready-to-eat chicken breast, which is low in calories, rich in protein, and helps maintain satiety.

Additionally, unsalted nuts are a good choice as they are rich in minerals like magnesium and potassium, which help stabilize blood pressure. It's important to note that while foods like seaweed and tofu are also rich in magnesium, ensure they don't contain added salt to avoid excess sodium intake.

4. Opt for Canned Fish

Among various ingredients, blue-backed fish like mackerel and Pacific saury are exceptionally beneficial. If handling fresh fish seems troublesome, try mackerel canned in water. For variety, you can alternate with mackerel canned in miso or curry flavors.

Ohira Tetsuya conducted a 3-week experiment where he completely abstained from meat and consumed fish (mainly sashimi and canned mackerel) with every meal. The results showed triglyceride levels dropped by approximately half, and blood viscosity significantly improved. However, when he resumed eating meat for just one week, the values returned to their original state, confirming the unique health benefits of eating fish.

Canned mackerel requires no extra preparation and can be used directly in cooking. Canned tuna(drained of oil) is also a good option. However, special attention is needed: avoid canned grilled saury or sardines, as they often contain excessive seasonings and sugar.

5. Eat Fish Once a Week

Fish and vegetables are considered "golden ingredients" with virtually no negative effects. The true path to healthy eating lies in diverse and balanced intake. Research confirms that even eating fish just once a week can yield significant health benefits.

Furthermore, a large-scale study examined the relationship between Omega-3 polyunsaturated fatty acids (abundant in seafood) and cognitive impairment. Consuming about 82 grams of fish daily (equivalent to one fillet of salmon or yellowtail) was associated with a 61% lower risk of cognitive impairment compared to those who hardly ate fish. 

Regarding triglyceride improvement, studies show effects are visible with eating mackerel 3 times a week, and some experiments even suggest benefits with once-weekly consumption.