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A nutritional health coach has listed all the foods you need to be adding to your diet to boost longevity and, hopefully, live longer.
Holly Zoccolan is the founder of online wellness community, The Health Zoc. She aims to help others make informed choices around their lifestyle.
What does the food coach advise Britons to add to their diet to boost their health?
Holly said: “For longevity and health, I’d recommend upping your intake of healthy fats such as olive oil, fatty fish, avocados, nuts and seeds.”
Healthy fats have a host of health benefits for the body. They have been found to lower levels of bad cholesterol and lower the risk of heart disease and stroke.
As well as Holly recommendations, good fats can be found in peanut butter, soybean, soymilk and tofu.
As well as good fats, Holly recommends adding fibre to your diet.
She said: “Ensure you are getting enough fibre from vegetables, and reduce the amounts of processed and high sugar foods in your diet.”
Dietary sources of fibre include beans, whole grains, carrots and broccoli, among others.
Avoid high sugar foods such as sweetened drinks, white bread, sweets, cakes and cereals.
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Holly went on: “Eliminate refined vegetable oils such as soybean oil, rapeseed oil and sunflower oil.”
Refined oils are not good for the body. They have generally been refined with a chemical process.
Refined oils generally lack the nutrients of unrefined oils.
Opted for unrefined oils such as virgin olive oil.
Besides eliminating these, Holly said: “Increase the amounts of good quality protein, fresh fruits and plenty of water.”
Holly also discussed the best vitamins and supplements to take to boost health in winter.
She told Express.co.uk: “During the winter months I recommend taking vitamin D, zinc, and vitamin C.”
The Government recommends taking a vitamin D supplement in the winter for those with paler complexion, and for those with darker complexions, it is advised to take vitamin D all year round.
Vitamin D occurs in very few food sources, although there are some.
The include egg yolks, organ meat, cheese and fatty fish.
Vitamin C can also help with preventing the cold. It also helps with the repair of body tissues.
Zinc is important to have in winter cause it can help to shorten the length of colds.
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