So there's obviously some debate on what the "best" diet is, whether you want to live longer, live healthier, or both.
Here's a quick video on why you shouldn't sear or cook on high heat:
The burning or degradation of food, especially oils and fats, creates free radicals which are the nastiest things in the world. There isn't much created (I mean seriously almost none) but they are the most reactive things on earth! They will react with nearly anything they touch, and unfortunately it is easy for them to get into the lungs and the avioli.
Also, I always thought it funny how people boil vegetables in water, then drain the water. If you drain the water after you cook or boil vegetables, you basically just poured out all the nutrients. Most of the vitamins and minerals we need to live healthy are water soluable, and when you boil foods, those necessities end up in the water. So if you're going to cook food by boiling or in water, make a soup and don't flush it down!
When you cook with oil or butter, and you sear or burn any part of a meal, not only are you creating free radicals, you are also destroying vitamins and phytonutrients. Alot of necessary nutrition comes from very complex molecules with many chemically active and reactive groups, at high heat, these react quickly or break down quickly and you will lose the nutrients!
The best way to eat anything is to not cook it.
This is why places that eat much raw or undercooked meat and vegetables have the highest life expectancy:
(Male because most of us on here are male - not being sexist)
Japan and hong kong with sushi, europe and scandinavia for their many soups and salads, america because we have the walking dead, and the old people here refuse to die.
So, don't over heat, don't burn, and don't drain. When you see a bag of sushi rice it specifically says "Do not drain water!".
also avoid preservatives