A doctor, triathlete at 83, shares the recipe for his health: four key principles of diet

An 83-year-old doctor and triathlete, who at age 40 made the decision to change his lifestyle, shared the principles of a diet he believes helped him live a long and healthy life, reports Business Insider.

Joseph Maroon, a neurosurgeon at the University of Pittsburgh Medical Center and a columnist at the Global Aging Consortium, said that at age 40, because of his lifestyle, he got tired of climbing just one flight of stairs. “I was out of shape, living on fast food and not exercising“, he wrote on his website. Now, at the age of 83, he successfully participates in triathlons.

That year, his father died and his physical and mental health hit rock bottom. But after a friend suggested she try to get out of her depression, she began making gradual lifestyle changes, exercising more and eating better. At 53, he signed up for his first Ironman triathlon and has since completed eight in total. Last year, Maroon placed second in his age group for the 2022 National Senior Games triathlon.

Joseph Maroon uses four key dietary principles to increase his health and longevity, which include following a Mediterranean diet and eating as little sugar as possible.

Here are the neurosurgeon’s advice for those who want to improve their health and enjoy a beautiful old age.

Follow a Mediterranean-style diet

The doctor confesses that he follows the Mediterranean diet, which US News & World Report said is the best way to eat for seven years in a row.

It is not a “diet” in the classic sense, but represents a way of eating that focuses on healthy choices rather than restrictions. It is primarily plant-based and focuses on whole foods, including fruits, vegetables, whole grains, beans, legumes, and healthy fats such as olive oil. It also includes fatty fish and red meat, but only occasionally.

This diet has been associated with a multitude of health benefits, including a lower risk of heart disease, cancer and Alzheimer’s.

Avoid ultra-processed foods

Ultra-processed foods, or UPF, are made using techniques that are difficult to recreate at home and can include additives such as salt, sugar and saturated fat, according to the NOVA scale, which ranks foods based on how processed they are.

UPFs have been linked to an increased risk of diseases including cancer, dementia and cardiovascular disease.

Avoid fatty acids

Fats can raise the level of “bad” LDL cholesterol, or low-density lipoprotein, in the blood while lowering the levels of “good” HDL, or high-density lipoprotein. This can increase the risk of heart disease and stroke

Eat less sugar

The healthiest diet involves “avoiding many things that people like to eat,” Maroon said, including the sugar.