The Best Foods to Eat for Longevity, According to Longevity Experts

Anyone who wants to live a long and healthy life wants a magic formula to reach a ripe old age. Unfortunately, it's not that easy – but there are some things you can do to increase your chances.

,If you want to live longer, improve what you eat and start moving your body more,, Said Dr. Linda ShiuAn intern and director of culinary and lifestyle medicine at Kaiser Permanente In San Francisco.

But knowing which foods to eat for a long life can be difficult. shiu says While no one needs to be perfect, it's important to fill up on “foods like whole grains, vegetables, fruits, fish, eggs and nuts in their natural states.” By doing this, he said, we replace “ultra-processed foods” in our diets, “such as shelf-stable foods that contain refined carbs and high sugars, like white bread.”

But even when we know which foods are good for us, it can be hard to find the right balance of healthy choices that give us a better chance of living longer — and sweets like that can be hard to find. Which are good for us when we crave.

We asked three top longevity experts what's in their grocery carts. Here's what they told us.

All vegetables are rich in nutrition, but leafy vegetables Like broccoli, kale, Brussels sprouts and cabbage are powerhouses in helping you live longer. This is because they are rich in anti-inflammatory, anti-cancer and anti-aging phytonutrients, it is said Dr. Mark HymanA writer, family doctor and Director of UltraWellness Center In Lenox, Massachusetts.

They're also an important source of magnesium, a mineral that's responsible for more than 600 enzyme reactions, Hyman said. Furthermore, Ccruciferous vegetables Rich in folate, a B vitamin that is important for DNA methylation – the process that turns our longevity genes on and off.

“There's really no upper limit to how many cruciferous vegetables you can eat, but a good rule of thumb is to cover about three-quarters of your plate with them,” suggests Hyman.

Dark Leafy Greens These are a type of cruciferous vegetable, but some longevity experts consider them especially important for living a long life. That's because they're packed with fiber and other plant chemicals like folate, which is important for heart health, Shiu explained. Folate may also help reduce the risk of colon polyps and prevent breast, lung and cervical cancer.

Fatty fishes like wild salmon, sardines, anchovies, herring and mackerel are quality sources of protein and the essential omega-3 fatty acids DHA and EPA, Hyman said.

“Eating salmon twice a week is enough reduce your risk Heart attacks, arrhythmias, strokes, high blood pressure and elevated triglycerides,” he explained. omega-3 fats Fatty fish also protects against inflammation, an underlying cause of almost all chronic diseases. Age related diseases.

According to Shiu, Whole grains Various methods can help you live longer. A study by Harvard School of Public Health Found that whole grains reduce “bad” LDL cholesterol, Triglycerides and blood pressure. They may also reduce the risk of developing heart disease, type 2 diabetes, metabolic syndrome and some types of cancer.

When it comes to your health, not all oils are created equal. Extra virgin olive oil is rich in healthy monounsaturated fats, antioxidants and polyphenols such as olonium, Hyman said. Oleuropain is especially good for people who want to live a longer life, as it has anti-cancer, anti-inflammatory, cardioprotective, and neuroprotective properties.

“Just half a teaspoon of extra virgin olive oil per day The risk of death is significantly reduced From cardiovascular disease, neurodegenerative disease, respiratory disease and cancer,” Hyman said.

According to Shiu, berries have a low glycemic load, meaning they don't cause a high spike in blood sugar — which may help. prevent diabetes, Berries contain high levels of antioxidants, which help cell repair, including heart cells. These qualities make jamun an excellent choice for dessert when you're craving something sweet.

Kimchi, kombucha, tempeh, miso, sauerkraut and others fermented foods “There are good sources of beneficial bugs that help you maintain a healthy gut,” Hyman said.

These “beneficial bugs” are a form of bacteria that can enhance the immune response, reduce inflammation and increase the diversity of microbes in the gut – all of which may help promote longer life. “It is essential for maintaining a healthy body and is important for our long-term health,” Hyman said.

He recommends starting with one serving of fermented foods a day and gradually adding more to your diet.

Tree nuts and seeds are rich in protein and fiber, he said Dr. Florence CometFounder of the Comite Center for Precision Medicine and Healthy Longevity in New York, Almonds, Brazil nuts, sunflower seeds, pumpkin seeds, cashews and walnuts are all great choices that can help reduce visceral fat and improve insulin sensitivity, according to a recent report. Study,

“Walnuts are among my favorites because they're also a good source of plant-based omega-3 fatty acids, the heart-healthy fats you get from fatty fish,” Comite said.

For a longer life, Comite recommends eating plain yogurt without added sugar, as they are rich in protein, calcium, and magnesium. they also include gamma-aminobutyric acid (GABA), “a neurotransmitter that relaxes the body, reduces stress and improves sleep,” she said.

Comite particularly likes Greek yogurt because it contains more GABA than other types of yogurt.

Dark chocolate is not only a delicious treat but also has many health benefits. According to Comite, dark chocolate has lower risk heart attackStroke and diabetes, as it is rich in antioxidants polyphenols and flavonoids.

“Dark chocolate has even more antioxidants than blueberries, which is another super longevity food,” Comite said. Dark chocolate has also been linked to brain healthThat said – some studies have shown that dark chocolate may increase neuroplasticity, the brain's ability to form new synaptic connections for better memory, cognition and mood, Comite explained. She recommends looking for dark chocolate with 75% or more cocoa content.

Legumes like lentils, peas, gram and peanuts are its sources. Plant-Based Protein and Fiber, Shiu explained. “They can stabilize blood sugar and reduce cholesterol,” he said, and “may help keep you regular and reduce your risk of colon cancer.”

tomatoes contain lycopeneAn important antioxidant for preventing heart disease, Shiu said. they are also tall vitamin C level, which is important for immunity and wound healing.