Anyone aspiring to lead a lengthy and healthy life often seeks a secret formula for attaining advanced age. Regrettably, such a formula does not exist in a simple form, but there are certain measures one can take to enhance the likelihood.
“If you desire longevity, enhancing your dietary habits and increasing physical activity are crucial,” remarked , an internist and the director of culinary and lifestyle medicine at Kaiser Permanente in San Francisco.
Determining the precise foods that contribute to a longer life can pose a challenge. Shiue emphasizes the significance of consuming “foods in their natural state, such as whole grains, vegetables, fruits, fish, eggs, and nuts.” By opting for these choices, she suggests replacing the “ultra-processed foods” in our diets, which include refined carbs and high sugars found in products like white bread.
Even with knowledge of beneficial foods, striking the right balance of healthy options for an extended lifespan can be complex, especially when it comes to satisfying sweet cravings.
We consulted three leading experts on longevity to uncover the contents of their grocery shopping lists. Here are their recommendations:
Cruciferous Vegetables
While all vegetables offer nutritional benefits, cruciferous vegetables like broccoli, kale, Brussels sprouts, and cabbage stand out for their anti-inflammatory, anti-cancer, and anti-aging properties. According to , an author, family physician, and director of the UltraWellness Center in Lenox, Massachusetts, these vegetables are rich in magnesium and folate, a B vitamin crucial for DNA methylation, which regulates our longevity genes.
Hyman suggests incorporating cruciferous vegetables generously into meals, covering about three-quarters of your plate with these nutrient-dense options.
Dark Leafy Greens
Dark leafy greens, a subset of cruciferous vegetables, are particularly highlighted by some longevity experts for their fiber content and plant chemicals like folate, essential for heart health. They play a role in reducing the risk of various cancers and promoting overall well-being.
Fatty Fish
Rich in protein and omega-3 fatty acids DHA and EPA, fatty fish such as wild salmon, sardines, and mackerel offer protective benefits against heart-related issues, stroke, high blood pressure, and inflammation, a common factor in age-related diseases.
Whole Grains
Whole grains have been shown to lower cholesterol levels, reduce the risk of cardiovascular diseases, type 2 diabetes, and certain cancers. Including whole grains in your diet can contribute to a longer and healthier life.
Extra Virgin Olive Oil
Extra virgin olive oil, abundant in monounsaturated fats, antioxidants, and polyphenols like oleuropein, offers anti-cancer, anti-inflammatory, and heart-protective properties. Incorporating a small amount of this oil daily can provide significant health benefits.
Berries
Berries, with their low glycemic load and high antioxidant content, are an excellent choice for maintaining stable blood sugar levels and supporting cellular repair. These qualities make berries a healthy and satisfying dessert option.
Fermented Foods
Fermented foods like kimchi, kombucha, and sauerkraut are rich in beneficial bacteria that promote gut health, boost immune response, and reduce inflammation. Including these foods in your diet can contribute to long-term health benefits.
Tree Nuts and Seeds
Packed with protein and fiber, tree nuts and seeds like almonds, walnuts, and sunflower seeds can aid in reducing visceral fat and improving insulin sensitivity, leading to better overall health.
Plain Yogurt
Plain yogurt, rich in protein, calcium, and magnesium, contains GABA, a neurotransmitter that aids in relaxation, stress reduction, and improved sleep quality. Greek yogurt, in particular, is recommended for its higher GABA content.
Dark Chocolate
Dark chocolate, known for its antioxidant-rich properties, is associated with a reduced risk of heart disease, stroke, and diabetes. Opt for dark chocolate with a high cocoa content to reap its cognitive and cardiovascular benefits.
Legumes
Lentils, chickpeas, and peanuts are excellent sources of plant-based protein and fiber that can help stabilize blood sugar levels, lower cholesterol, and reduce the risk of colon cancer.
Tomatoes
Tomatoes, rich in lycopene and vitamin C, offer antioxidant benefits that support cardiovascular health, immunity, and wound healing.
