There are several ways you can increase your life expectancy.
I will explain 2 easy ways you can do it based on the research referenced. Often, people overlooked the vascular endothelium when it comes to prevention. The endothelium is the inner layer of the wall of your blood vessels.
Scientists have discovered over the years that the endothelium is much more than just a thin layer of cells. These cells affect and regulate a variety of functions.
The endothelium controls the contraction and relaxation of the blood vessels, so it affects the blood circulation.
Since good blood flow is important for every tissue in the body, including the heart, it is very important to have healthy endothelial function, especially if you want to increase your life expectancy.
The endothelium is directly involved in several serious diseases, stroke, heart disease, diabetes, insulin resistance, kidney failure, tumor growth, metastasis, blood clot formation and severe viral infection (Rajendran P, et.al., 2013).
Scientists have known for several years that just a single high fat meal can impair endothelial function for several hours (Vogel RA, et.al., 1997).
Increased triglyceride levels (fat) in the blood has shown to decrease vasodilatation from 7.1 to 1.6 (Lundman P, et.al., 1997).
This means that the opening up of the blood vessels were decreased significantly. It is interesting and important that not all types of fat will impair endothelial function, it's mainly saturated fat from animal sources that will do that. There are also certain fats that will improve the function of your blood vessels.
Omega 3 fatty acid supplementation
Especially what's called DHA has shown to reduce vascular inflammation in response to inflammatory triggering compounds, even to bacterial endotoxins, and increase circulation measured as flow mediated dilation (De Caterina R, et.al., 2000, Wang Q, et.al., 2012).
If you like nuts you can also do this:Daily ingestion of 56 g of walnuts improved endothelium function in overweight adults (Katz DL, et.al., 2012). Adding the walnuts to the diet did not lead to weight gain. It does not have to be more difficult than that.
Just small changes to your daily routine can help increase your life expectancy.
Rajendran, P., Rengarajan, T., Thangavel, J., Nishigaki, Y., Sakthisekaran, D., Sethi, G., & Nishigaki, I. (2013). The vascular endothelium and human diseases. International journal of biological sciences, 9(10), 1057.
Katz, D. L., Davidhi, A., Ma, Y., Kavak, Y., Bifulco, L., & Njike, V. Y. (2012). Effects of walnuts on endothelial function in overweight adults with visceral obesity: a randomized, controlled, crossover trial. Journal of the American College of Nutrition, 31(6), 415-423.
De Caterina, R., Liao, J. K., & Libby, P. (2000). Fatty acid modulation of endothelial activation. The American journal of clinical nutrition, 71(1), 213S-223S.
Lundman, P., Eriksson, M., Schenck-Gustafsson, K., Karpe, F., & Tornvall, P. (1997). Transient triglyceridemia decreases vascular reactivity in young, healthy men without risk factors for coronary heart disease. Circulation, 96(10), 3266-3268.
Vogel, R. A., Corretti, M. C., & Plotnick, G. D. (1997). Effect of a single high-fat meal on endothelial function in healthy subjects. The American journal of cardiology, 79(3), 350-354.