We live in an era where life expectancy continues to rise, but at the same time the battle against chronic diseases such as diabetes, heart disease and dementia is more critical than ever. Research shows that diet plays a key role in both the quality and length of life.
So, which foods can help us live longer and healthier lives? Here are seven you should incorporate into your daily menu.
Leafy greens: The natural secret to anti-aging
Spinach, kale, Swiss chard and lettuce are superstars of the health world, packed with antioxidants, vitamins like C and K, and essential minerals such as calcium, magnesium and iron. Studies show that consuming leafy greens can reduce chronic inflammation, support heart health and strengthen the immune system. Their antioxidants help slow down aging and protect cells from damage. In Okinawa, Japan, where women have the highest life expectancy in the world, the diet is predominantly plant-based, with about 60% of energy intake coming from vegetables, particularly leafy greens, which are a staple in the daily diet.
Legumes: A plant-based protein for longevity
Lentils, chickpeas, black beans, fava beans and soybeans are excellent sources of plant-based protein, fiber and essential minerals such as iron and zinc. In addition to being filling, legumes help regulate blood sugar levels, improve digestive health, and reduce the risk of heart disease. A study from the 1980s on the "Blue Zones"—five regions in the world with the highest life expectancy—found that residents consume legumes daily, a habit directly linked to longevity and optimal health.
Nuts and seeds: A source of omega-3 and antioxidants
Walnuts, almonds, flaxseeds and chia seeds are rich in omega-3 fatty acids, protein, fiber, and antioxidants. They promote heart health, balance blood sugar levels, and provide anti-inflammatory benefits. A 2023 study published in the journal Nutrients highlights the direct link between the Mediterranean diet—rich in nuts, olive oil, fruits and vegetables—and the prevention of heart disease, cognitive decline and aging-related conditions. In Mediterranean countries and among the Loma Linda community in California, where life expectancy is higher than average, nut consumption is an integral part of the diet.
Whole grains: Sustained energy and digestive health
Whole grains such as oats, quinoa, bulgur, rye, buckwheat and whole wheat bread provide dietary fiber that positively influences gut microbiota and supports heart health. Studies indicate that consuming whole grains reduces the risk of chronic diseases like type 2 diabetes and metabolic disorders, improves digestive health and helps balance blood sugar levels. A study published in the American Journal of Clinical Nutrition found that a daily intake of 50 grams of whole grains is associated with a 34% lower risk of type 2 diabetes in men and a 22% lower risk in women. The long-lived residents of Sardinia, Italy, are known for their diet rich in whole grains and unprocessed natural foods.
Berries: The power of antioxidants
Blueberries, raspberries, strawberries, cranberries and cherries are loaded with powerful antioxidants—polyphenols—that protect cells from oxidative damage and slow down aging. Research shows that eating berries contributes to brain health, reduces the risk of cardiovascular disease and enhances memory function. A study published in Nutrients, an international journal on nutrition and health effects of food components, found that polyphenols in berries support metabolic health and protect against cognitive decline.
Olive oil: The powerhouse of the Mediterranean diet
Extra virgin olive oil is rich in monounsaturated fats and potent antioxidants. It is known to enhance heart health, reduce inflammation, and slow aging processes. On the Greek island of Ikaria, home to some of the healthiest people in the world, olive oil is a staple ingredient in the diet. A study published in the prestigious New England Journal of Medicine found that a diet rich in olive oil reduces the risk of heart disease by about 30% and even protects the brain from cognitive decline.
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Green tea: The miracle beverage
A warm cup of green tea can have a profound impact on health. Its antioxidants—particularly EGCG—protect cells from oxidative damage, reduce inflammation and improve metabolism. Green tea has been shown to strengthen the immune system and support weight management. Studies conducted among Okinawans, known for their exceptional longevity, indicate that daily green tea consumption may lower the risk of chronic diseases such as diabetes, heart disease and dementia.
One common factor among longevity-boosting foods is their natural, unprocessed nature. They are rich in antioxidants, fiber and healthy fats. Adopting a diet high in vegetables, legumes, whole grains, nuts, olive oil and berries—while reducing processed foods, sugars and saturated fats—can contribute to a longer lifespan and optimal health. The Mediterranean diet, which embraces these principles, has been linked in numerous studies to improved aging markers, including cognitive function, cardiovascular health, and reduced inflammation.
The author is the chief dietitian at Maccabi Healthcare Services.