Q: Could you please provide a list of foods we should eat and foods we should avoid in order to remain healthy and, if possible, increase longevity?

KB, Calcutta

Foods that can keep us healthy and increase longevity are the ones that are rich in nutrients and have the ability to increase our energy levels, boost immunity, reduce the inflammatory processes in the body, keep our arteries clean and our blood less sticky, and protect us from diseases like high blood pressure, diabetes, heart diseases, cerebral stroke, cancer and thinning of bones. Here are some dietary suggestions:

Have wholegrains regularly. Oats top the list.They contain a soluble fibre ‘beta-glucan’, which lowers the bad LDL cholesterol. Oats are also a rich source of minerals such as zinc, selenium, copper, magnesium, manganese and potassium. They also contain phytoestrogens, polyphenols and protease inhibitors that offer protection against many forms of cancer. As oats cause blood sugar levels to rise very little, they are very useful for diabetics. Other wholegrains that you should add to your diet include barley, rye, millet, wheat bran, wheat germ and brown rice. You should avoid refined grains (white flour, white rice, pasta, noodles).

Have 500 to 750 millilitres of skimmed milk daily, preferably in the form of yogurt and cottage cheese. This will not only give 13 to 20 grams (approx) of high quality protein but will also provide 600 to 900 milligrams of calcium which, besides making your bones strong, will keep your blood pressure in check. Various studies suggest that high blood pressure goes hand in hand with deficiency of calcium and potassium. Non-vegetarians should also include 300 to 400 grams of fish per week. Supplement this with soyabean products, other varieties of beans, peas, unbroken whole pulses and nuts like almonds, walnuts, cashew nuts and pistachios.

For cooking, use olive oil, rice bran oil, rapeseed or canola oil and limited amounts of mustard oil and groundnut oil while avoiding oil rich in Omega-6 fatty acids like sunflower, safflower (kardi), corn, sesame (til) and soyabean oil. These increase inflammatory processes and have been linked to an increased incidence of many forms of cancer. Also avoid trans-fatty acids found in most bakery products and processed foods, restaurant food, deep-fried foods, margarine and vanaspati. Make an effort to include Omega-3 fats found in fish, fish-oil capsules, soya-products, walnuts, flaxseeds, pumpkin seeds, mustard-green and spinach.

Finally ensure plenty of vegetables and fruit intake. Include dark green leafy vegetables, yellow and orange-coloured fruits and vegetables, citrus fruits besides apples, cauliflower, cabbage, turnips, broccoli, tomatoes, coriander, parsley and celery leaves. Their powerful anti-oxidants and phytonutrients protect us both from cancers and cardio-vascular diseases.