113-year-old man advises: If you want to live to 100, regularly eat these 5 foods!

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Jan , 23. 12. 2025

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Are you afraid of death and want to live as long as possible? Do you have plans for another fifty years and don’t want to leave this world prematurely? Then you think like the man Bernardo Lapallo, who lived to be 113. And that’s only because he took to heart everything his father told him when he was 8.

Bernardo has experienced a lot in his life. Although he is an incredible 113 years old, he is independent and does everything himself. He even remembers when cars did not yet drive the streets, but horse-drawn carriages did.

His secret to longevity lies mainly in his diet. His father recommended these 8 foods to him. His father was a doctor and wanted his whole family to be healthy and happy.

1. Cinnamon

Cinnamon lowers blood sugar levels and thus prevents the development of diabetes and the body’s intolerance to insulin. In addition, it reduces cholesterol in the blood and suppresses inflammation in the body. It also helps neutralize bacteria and viruses, which are the main causes of infections.

2. Honey

Honey is important for human nutrition because it contains many nutrients that the body needs and cannot obtain from a normal diet. It is also rich in antioxidants that reduce stress and protect your DNA from mutation. This is especially important as one ages. Mutated DNA can be a trigger for cancer.

3. Garlic

For centuries garlic has been used as a medicine that lowers high blood pressure. It can also fight cancer cells and reduce the risk of heart disease. The best thing about garlic is that it works even when cooked and still has an effect. So whether you add it to food, eat it raw, or make it into a soup, it will still heal.

4. Olive oil

This oil is the most useful for humans. Healthy fats protect against heart and vascular diseases; they are necessary for the proper functioning of the brain and a whole range of other bodily functions. According to recent research, olive oil contains compounds that have strong anti-cancer effects. It can destroy them within an hour. It also acts against inflammation, osteoporosis, and serves as a prevention for Alzheimer’s disease and other age-related problems.

5. Apples

The vitamins contained in an apple slow down the aging process of our organism. Truly just one apple a day is enough and we will feel and look better. Apples have strong anti-cancer properties. They contain several naturally occurring compounds, such as antioxidants and anti-inflammatories. Archaeologists have found that people enjoyed apples as early as 3500 BC. Consuming apples protects us from the development of asthma, from the formation of gallstones, and prevents the deposition of cholesterol in the body.

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Cholesterol and sugar: what really raises LDL and how to protect the liver

Eggs, liver and bacon are often labeled as the main culprits of high cholesterol. The reality is more complex. For most people, dietary cholesterol has only a limited effect on blood cholesterol levels. Much more important is the overall diet, the proportion of saturated and trans fatty acids, intake of added sugars, body weight, genetics and lifestyle. Below you will find a balanced overview of what the facts say – without myths and shortcuts.

What cholesterol is and why the body needs it

Cholesterol is a fatty substance essential for building cell membranes, producing hormones and vitamin D. In the blood it is carried in the form of lipoproteins. LDL ("bad") carries cholesterol to tissues, HDL ("good") takes it back to the liver. The goal is to keep LDL low and HDL in an appropriate range.

Dietary cholesterol vs. saturated fats and trans fats

In most healthy people, dietary cholesterol (e.g., from eggs) has only a small effect on LDL. A much stronger factor is saturated fats (fatty processed meats, high-fat cheeses, large amounts of butter) and trans fats (industrially hydrogenated fats), which raise LDL and can lower HDL. Eggs are also a source of nutrients (e.g., choline), so for most people they can be part of a balanced diet.

How added sugars and refined carbohydrates worsen the blood lipid profile

High intake of added sugars and refined carbohydrates (sweetened drinks, sweets, white bread) raises triglycerides and promotes the development of nonalcoholic fatty liver disease (NAFLD). The liver then more often releases VLDL/LDL particles and the overall lipid profile worsens. The liver is particularly harmed by excess fructose from sweetened drinks and syrups.

The role of choline and "healthy" fats

Choline (eggs, lean meat, legumes) helps form and export fat particles from the liver, thereby supporting its normal function. Monounsaturated and polyunsaturated fats (olive oil, nuts, seeds, fish) can lower LDL and some fractions of inflammatory lipids, if you also limit saturated fats and added sugars.

When eggs can be a problem

For a portion of the population with a genetic burden (e.g., familial hypercholesterolemia) or for people with very high LDL, even dietary cholesterol can play a larger role. In such cases, individual recommendations from a physician and a nutrition therapist are decisive.

Practical meal plan for healthy lipids and liver

  • Limit added sugars: sweetened drinks, confectionery, excess white-flour baked goods.
  • Prefer unsaturated fats: olive oil, rapeseed oil, nuts, seeds, avocado, fatty sea fish twice a week.
  • Reduce saturated fats and avoid trans fats: processed meats, fast food, toppings made from partially hydrogenated fats.
  • Eat enough protein: fish, poultry, eggs, legumes, fermented dairy products – they support satiety and muscle maintenance.
  • Fiber: vegetables, fruit, whole grains, legumes – soluble fiber helps lower LDL.
  • Alcohol in moderation: excess increases triglycerides and burdens the liver.
  • Hydration and exercise: 150–300 minutes of moderate activity per week (brisk walking, cycling), strength training twice weekly.
  • Body weight: even a 5–10% weight reduction can noticeably improve triglycerides and LDL.

Key takeaway: it's not "forbidden eggs", but the overall dietary pattern

For most people, eggs or liver alone do not "cause" high cholesterol. The key is the combination of fewer saturated fats, less added sugar and more unsaturated fats, fiber and exercise. If you have high LDL, a family history or liver disease, discuss a specific eating plan with your doctor – sometimes pharmacotherapy (e.g., statins) is also necessary.

18. 12. 2025 Jan
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