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The United States has one of the highest mortality rates when it comes to diseases such as cancer, diabetes, heart disease, and obesity. And it's no surprise really; with the American diet chock full of processed food containing absurdly high levels of sodium, sugar, and fats, unhealthy eating has become a way of life.

The problem with our overprocessed- and fast-food culture is that food is eaten in a hurry as opposed to something that is savored and enjoyed. In other cultures, for example Italy, food is celebrated as a vibrant, inherent part of the culture. Our propensity to fill our collective tummies in such a hurried fashion with unhealthy foods, combined with lack of exercise, has most certainly contributed to the health problems so many Americans are experiencing today.

Speaking of Italy, recent studies have shown that Italians visit doctors less frequently and have longer lifespans. What's their secret?

First, the traditional diet of Italy consists mainly of fresh pastas, vegetables, and seafood with just a little meat on the side if any. Americans are convinced that all meals must center around meat with veggies as an afterthought. But Italy has another nutritional trick up her sleeve that predates even biblical times; olive oil.

Olive oil, particularly the less refined Extra Virgin type, has numerous health benefits including the prevention of cancer and heart disease. The reason? Olive oil contains beneficial phytochemicals and catechins in addition to acting as a source of heart-healthy monounsaturated fats. People on Mediterranean diets rich in olive oil have shown a dramatic decrease in unhealthy levels of blood cholesterol (LDL) while at the same time an increase in the level of healthy (HDL) cholesterol.

It's not uncommon to see Italian centenarians imbibing their morning shot of olive oil as if it were a medicine. And in a sense it is medicinal, contributing to longer lifespans. But something else that leads to better health goes hand in hand with the traditional diet of Italy; the Passeggiata, or the evening stroll through the village and city streets.

Italians cherish their Passeggiata as a way to catch up with the latest neighborhood, family, or political gossip. While leisurely strolling the avenues and seaside boulevards, they also sneak in some exercise that aids in hearth health and longevity. Americans, on the other hand, are more sedentary, preferring the comfort of the couch and television after a hard day's work.

To aid in living longer through diet and exercise, we should make three key changes in the way we approach health:

1) We should include more fresh vegetables, fruits, and pastas in our diets with an increase in fish and seafood. Meat should become more of an afterthought rather than the focus of the meal.

2) We should use extra-virgin olive oil as our principal oil of choice over vegetable or canola oil (not so much for frying, but certainly for use in salads, pestos, and bread dipping).

3) We should start a new tradition and take our own Passeggiata after dinner. Even a small stroll around the block burns calories and gets our blood pumping.

Living longer by eating healthy isn't difficult; it simply requires minor changes in the way we view and eat our meals. Taking the cue from our friends overseas might just be the change we're looking for in terms of increasing our longevity through diet and exercise.

Learn more about this author, Daniel J. Gansle.
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