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Dr. Oz dishes anti-aging weight loss and diet secrets to look years younger

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Dr. Oz said being healthy and youthful isn't predetermined by your genes, but something you control with your lifestyle. On the Dec. 17 episode of the Dr. Oz Show, he revealed simple steps you can take to fight aging.

Dr. Oz's guest was Dr. Michael Roizen, co-author of their newly updated book, You: The Owner’s Manual.

Get Nutrients From Foods, Not Supplements

Drs. Oz and Roizen said eating well is critical for successful aging, and underscored that people should get their nutrients from food — not from vitamins and supplements — especially in light of new studies indicating that vitamins are nothing but a waste of money.

In fact, research suggests that taking too many vitamins could actually harm your health, so make an effort to eat well instead of relying on expensive (and ultimately, useless) supplements.

Drs. Oz and Roizen identified three anti-aging trends that can help you lose weight and look and feel your best:

1. Omega-7 fatty acids. Dr. Oz said eating foods high in omega-7 fatty acids such as anchovies and macadamia nuts has been shown to reduce belly fat and lower your risk of diabetes.

2. Reduce red-meat consumption. Dr. Oz said the carnitine in red meat causes plaque build-up in your arteries, so he suggested limiting red-meat consumption to once a week. You can eat fish and chicken every day if you want because they're not high in carnitine.

3. Eat more cancer-fighting vegetables. Dr. Oz said cruciferous vegetables like broccoli and cauliflower prevent cancer, as do vegetables that contain allium such as onions and scallions. Finally, vegetables that contain apigenin like celery, parsley and artichokes are also powerful cancer fighters you should include in your diet.

Reduce Your RealAge

In a separate segment of his show, Dr. Oz revealed how to take years off your RealAge, a term he and Roizen coined to signify your body's actual age (or rate of aging).

Your RealAge isn't the same as your chronological age because you can add or take years off your RealAge through your actions. "You get to change your rate of aging," said Roizen. "You can change your genes."

Dr. Oz said these four simple steps can reduce your RealAge by at least two years:

1. Stand up. Dr. Oz said sitting, especially for prolonged periods of time, is deadly, and take years off your life. But you can mitigate the damage by getting up from your chair every 15 minutes and taking a 10-minute walk every two hours. "This is the holy grail for exercise haters out there!" said Dr. Oz.

2. Substitute fats. Dr. Oz suggested swapping out saturated fats for heart-healthy monounsaturated fats like olive oil and avocados. Monounsaturated fats protect you against heart disease by reducing inflammation. Absolutely avoid artery-clogging trans fats.

3. Snack on healthy foods. Dr. Oz suggested eating three healthy snacks a day, and make sure a serving of nuts is one of those snacks. He said cashews, walnuts and pistachios are excellent choices.

4. Be a social butterfly. Having close friends and confidants has been proven to dramatically improve your emotional and mental health. Countless studies show that emotional health is closely tied to physical health.

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