Anybody hoping to live a long and healthy life is looking for a secret recipe to live to a healthy old age. Though it’s not that simple, there are a few things you may do to improve your chances.

Better nutrition and increased physical activity are key to a longer life, according to Dr. Linda Shiue, director of culinary and lifestyle medicine at Kaiser Permanente in San Francisco and internist.

But it can be difficult to know exactly what to consume to live a longer life. According to Shiue, eating a diet rich in “foods in their natural state, like whole grains, vegetables, fruits, fish, eggs, and nuts” is crucial even though perfection is not required of anyone. By doing this, she claimed, we substitute shelf-stable items with refined carbohydrates and high sugar content, such white bread, with less processed foods in our diets.

It can be challenging to strike the correct balance between healthful foods and treats when the urge comes, even when we are aware of which foods are beneficial for us and increase our chances of living longer.

What three leading authorities on lifespan have in their supermarket carts. They told me this.

1. Vegetables with Cruxes

While cruciferous veggies, such as broccoli, kale, Brussels sprouts, and cabbage, are particularly powerful at extending your life, all vegetables are nutrient-dense. According to author, family physician, and director of the UltraWellness Center in Lenox, Massachusetts Dr. Mark Hyman, this is because they are rich in phytonutrients that have anti-inflammatory, anti-cancer, and anti-aging properties.

According to Hyman, they are also a significant source of magnesium, a mineral involved in over 600 different enzyme activities. Moreover, cruciferous vegetables are high in folate, a B vitamin that is essential for DNA methylation, which is the process that turns on and off the genes linked to longevity.

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

2. Leafy Greens

Although they are a cruciferous vegetable, dark leafy greens are mentioned specifically by certain longevity experts as being essential for long life. According to Shiue, this is because they are high in fiber and other plant compounds like folate, which is crucial for heart health. In addition to lowering the risk of colon polyps, folate also helps shield against cervical, lung, and breast cancer.

3. Oily Fish

According to Hyman, fatty fish like as wild salmon, sardines, anchovies, herring, and mackerel are excellent providers of both protein and the vital omega-3 fatty acids DHA and EPA.
He clarified, “Eating salmon twice a week is enough to cut your risk of elevated triglycerides, high blood pressure, arrhythmia, stroke, and heart attack.” Fatty fish’s omega-3 fats also offer protection against inflammation, which is a major contributor to almost all age- and chronic-related illnesses.

4. Complete Grains

Shiue claims that there are numerous ways in which eating whole grains might extend your life. According to a Harvard School of Public Health study, whole grains lower blood pressure, triglycerides, and “bad” LDL cholesterol. Additionally, they can lower your risk of metabolic syndrome, cardiovascular disease, type 2 diabetes, and several cancers.

5. Olive Oil Extra Virgin

Nothing is equal when it comes to your health and oils. According to Hyman, extra virgin olive oil is a great source of antioxidants, monounsaturated fats, and polyphenols like oleuropein. Oleuropein’s anti-inflammatory, anti-cancer, cardioprotective, and neuroprotective qualities make it especially beneficial for people who wish to live longer.

“Just a half-teaspoon a day of extra virgin olive oil can significantly lower the risk of death from cardiovascular disease, neurodegenerative diseases, respiratory diseases, and cancer,” Hyman said.

6. Berries

Berries can help prevent diabetes because, in Shiue’s opinion, they often have a low glycemic load, which means they don’t cause significant blood sugar rises. Antioxidants, which are abundant in berries, aid in the healing of all cells, including heart cells. Berries are a great option for dessert when you’re desiring something sweet because of their properties.

7. Foods That Have Fermented

Fermented foods such as sauerkraut, kimchi, kombucha, tempeh, miso, and others are excellent providers of “beneficial bugs that help you maintain a healthy gut,” according to Hyman.

These “beneficial bugs” are a form of bacteria that can increase immune response, decrease inflammation, and increase the diversity of microbes in the gut ― all of which can help promote a long life. “This is essential for maintaining a healthy body and critical for our long-term health,” Hyman said.

He suggests introducing one dish of fermented foods into your diet at a time and working your way up to more.

8. Tree Seeds and Nuts

Dr. Florence Comite, the founder of the Comite Center for Precision Medicine and Healthy Longevity in New York, claimed that tree nuts and seeds are a great source of fiber and protein. A recent study found that a variety of nuts, including cashews, walnuts, sunflower, pumpkin, and brazil nuts, are excellent options for lowering visceral fat and enhancing insulin sensitivity.

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

9. Yogurt Plain

Comite advises consuming plain yogurts devoid of added sugars as they are high in protein, calcium, and magnesium and can prolong life. Additionally, they include GABA, a neurotransmitter that promotes better sleep, reduces stress, and relaxes the body.

Because Greek yogurt has more GABA than other varieties, Comite is especially fond of it.

10. Chocolate with Dark Ingredients

Dark chocolate has numerous health advantages in addition to being a wonderful pleasure. Comite claims that because dark chocolate contains a high concentration of antioxidant-rich polyphenols and flavonoids, it may lower the incidence of diabetes, heart attacks, and strokes.

According to Comite, “dark chocolate contains more antioxidants than even blueberries, another super longevity food.” According to Comite, there is a correlation between dark chocolate and improved mood, memory, and cognition. Studies have indicated that dark chocolate can enhance neuroplasticity, or the brain’s capacity to create new synaptic connections. She advises searching for dark chocolate that has at least 75% cocoa content.

11. Legumes

According to Shiue, legumes such as peanuts, lentils, peas, and chickpeas are a good source of fiber and plant-based protein. She claimed that they “can help keep you regular and lower your risk for colon cancer,” as well as “stabilize blood sugar and lower cholesterol.”

12. Tomatoes

Lycopene, an antioxidant linked to a lower risk of cardiovascular disease, is found in tomatoes. Additionally, they contain a lot of vitamin C, which is critical for wound healing and immunity.

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