Medically reviewed by Barbie Cervoni, RD
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- Nutrient-dense whole foods support longevity by providing protein, fiber, and essential nutrients that reduce chronic disease risk.
- Antioxidant-rich foods help protect cells, lower inflammation, and reduce risks of heart disease, cancer, and cognitive decline.
- Long-term healthy eating patterns and lifestyle habits have a greater impact on longevity than any single food choice.
What you eat daily plays a key role in longevity because food can have a significant impact on your health. Choosing whole, nutrient-rich foods can lower the risk of chronic diseases and help you stay healthier for longer.
1. Beans
Beans belong to the family of foods called legumes. Different forms exist, including kidney beans, black beans, and pinto beans.
They can help with longevity because:
- They are great sources of protein and also provide other vital nutrients like iron, zinc, folate, potassium, and fiber.
- They contain complex carbohydrates. Complex carbs are digested more slowly, providing a more lasting source of energy and helping regulate blood sugar levels.
- They contain virtually no trans or saturated fat, two types of fat that should be limited in a heart-healthy eating pattern.
- They are low in cholesterol and sodium.
2. Berries
Berries include fruits like blueberries, raspberries, cranberries, and strawberries.
These fruits are associated with longevity because:
- They have high levels of antioxidants, such as anthocyanins, resveratrol, and ellagic acid. Antioxidants help protect your body's cells from daily damage by reducing the amount of unstable molecules called free radicals that can damage cells.
- They contain flavonoids. Flavonoids promote good health, lower inflammation, and reduce the risk of chronic diseases, including cancer, heart disease, and gastrointestinal conditions.
Researchers in a 2024 study linked higher berry consumption to a lower overall mortality risk among adults in the United States. Another recent study suggests that eating up to three servings of flavonoid-rich foods, such as berries, daily can promote healthy aging by supporting mental health and physical function.
3. Plain Greek Yogurt
Greek yogurt can help with longevity because:
- It is an excellent source of live beneficial microorganisms called probiotics. Probiotics are commonly found in the gut, mouth, and vagina, where they support the health of these organs. Probiotics may also help improve diabetes and osteoporosis, which are common as people get older, and support weight management.
- It is a great source of nutrients like protein, potassium, phosphorus, calcium, and magnesium.
4. Soybeans
Soybeans are plant-based foods that can help you live longer because:
- They are rich in fiber, as well as vitamins and minerals like calcium, potassium, magnesium, vitamin C, and folate.
- They are especially high in protein. A half cup of roasted soybeans contains about 16 grams of protein, which plays supportive roles in longevity, helping with cell repair and maintaining muscle and physical function.
- Soybeans are rich in fiber, providing 10 grams in 1 cooked cup. Fiber is digested slowly and supports blood sugar management.
A 2020 study linked eating fermented soy with a lower risk of death. This may be due to the abundance of nutrients like fiber and isoflavones, which have been associated with weight loss, as well as anticancer and cholesterol-lowering effects.
5. Olive Oil
Olive oil is an excellent, healthy choice for cooking. It might help with longevity because:
- It contains mainly monounsaturated fatty acids, which are considered heart-healthy. This type of fat can help lower levels of bad cholesterol, called low-density lipoprotein (LDL). This helps reduce the risk of heart disease and stroke. The main monounsaturated fatty acid it contains, oleic acid, inhibits certain proteins that trigger inflammation.
- It has powerful antioxidants like vitamin E, which help protect cells from internal damage.
A 2022 study suggests a link between olive oil consumption and lower risk of death from cancer, heart conditions, lung diseases, or diseases that cause gradual damage to the brain nerves. While this is an observational study and does not ultimately prove that eating olive oil can make you live longer, some other studies report similar findings.
6. Fish and Seafood
Fatty fish like sardines, salmon, oysters, bluefin tuna, and mackerel are nutritious and great foods for longevity because:
- They are rich in omega-3 fatty acids, which have anti-inflammatory properties and support heart and brain health.
Experts recommend diet plans like the Mediterranean and DASH diets, which limit red meat intake and encourage eating fish instead. These are considered healthy eating patterns that can lower the risk of hypertension and cognitive decline, which are common as people get older. Different studies have linked eating fish—including small fish—to a reduced risk of death.
7. Leafy Green Vegetables
Leafy green vegetables like kale, spinach, chard, collards, broccoli, and lettuce can help with longevity because:
- They're packed with nutrients the body needs to stay healthy, reduce inflammation, and boost the immune system. They are high in vitamins A, B, C, E, and K, as well as minerals such as iron, potassium, magnesium, and calcium. These nutrients offer several benefits, including lowering the risk of cancer, heart disease, osteoporosis, gastrointestinal issues, and obesity.
- They are high in antioxidants, such as polyphenols, which help repair DNA and prevent cell damage.
- Green leafy vegetables contain resistant starch and fiber and can support blood glucose management.
Recommendations for Healthy Aging
While factors like genetics are not within your control, you can modify factors related to your lifestyle and diet to help you live a longer, stronger, and healthier life.
Consider speaking with a registered dietitian about adopting dietary patterns such as the Mediterranean, DASH, and plant-based diets, which studies indicate promote healthy aging and well-being. They can help you create a meal plan tailored to your specific health goals.
Other things you can do that can add up and go a long way toward your longevity include:
- Exercise regularly
- Take care of your mental health
- Get enough sleep
- Drink enough water
- Avoid smoking and limit alcohol
- Manage stress
