What you eat every day plays a crucial role in how long—and how well—you live. Diet has a powerful influence on overall health, affecting everything from heart function and metabolism to inflammation and immune strength. Choosing whole, nutrient-dense foods can significantly reduce the risk of chronic diseases and support long-term physical and mental well-being. Over time, these healthy choices can help promote a longer, more active life.

Below are seven foods that research suggests may contribute to increased longevity and healthier aging.

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1. Beans

Beans are part of the legume family and include varieties such as kidney beans, black beans, lentils, chickpeas, and pinto beans. They are widely recognized as staple foods in many long-living populations around the world.

Beans support longevity because:

• They are excellent plant-based sources of protein and provide essential nutrients such as iron, zinc, folate, potassium, and fiber.

• They contain complex carbohydrates, which digest slowly and provide steady energy while helping maintain stable blood sugar levels.

• They are naturally low in saturated and trans fats, making them beneficial for heart health.

• They contain little cholesterol and sodium, supporting healthy blood pressure and cardiovascular function.

Regular bean consumption has also been linked to improved gut health and better weight management.

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2. Berries

Berries include fruits such as blueberries, strawberries, raspberries, cranberries, and blackberries. These colorful fruits are often associated with healthy aging and disease prevention.

Berries may help extend lifespan because:

• They are rich in antioxidants like anthocyanins, resveratrol, and ellagic acid, which protect cells from oxidative stress and daily damage caused by free radicals.

• They contain flavonoids, compounds known to reduce inflammation and lower the risk of chronic diseases such as heart disease, cancer, and digestive disorders.

• Research has linked higher berry intake to lower overall mortality and improved cognitive and physical function in older adults.

Adding berries to your daily diet may also support brain health and memory as you age.

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3. Plain Greek Yogurt

Plain Greek yogurt is a nutrient-rich dairy product that can be a valuable addition to a longevity-focused diet.

It may promote long-term health because:

• It contains probiotics—beneficial microorganisms that support gut, oral, and vaginal health and strengthen the immune system.

• Probiotics may also help manage age-related conditions such as type 2 diabetes, osteoporosis, and weight gain.

• Greek yogurt is rich in protein, calcium, potassium, phosphorus, and magnesium, which are essential for muscle maintenance and bone strength.

Choosing unsweetened varieties helps avoid excess added sugars.

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4. Soybeans

Soybeans are versatile plant-based foods that appear in many traditional diets associated with long life.

They support longevity because:

• They provide fiber along with vitamins and minerals such as calcium, magnesium, potassium, vitamin C, and folate.

• Soybeans are especially high in protein, which supports muscle repair, physical function, and cellular regeneration as people age.

• Their high fiber content helps regulate blood sugar and supports digestive health.

• Studies suggest that fermented soy products may reduce the risk of death, possibly due to beneficial compounds like isoflavones that support heart health and cholesterol balance.

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5. Olive Oil

Olive oil is a cornerstone of the Mediterranean diet and is widely regarded as one of the healthiest fats.

It may help increase longevity because:

• It is rich in monounsaturated fats, which help lower LDL (bad) cholesterol and reduce the risk of heart disease and stroke.

• Its primary fatty acid, oleic acid, has anti-inflammatory properties that protect blood vessels and organs.

• Olive oil contains antioxidants such as vitamin E that protect cells from long-term damage.

• Observational studies have linked regular olive oil consumption to lower death rates from heart disease, cancer, and neurodegenerative conditions.

Using olive oil as a replacement for less healthy fats can have lasting benefits.

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6. Fish and Seafood

Fatty fish such as salmon, sardines, mackerel, tuna, and oysters are nutrient-dense foods strongly associated with healthy aging.

They promote longevity because:

• They are rich in omega-3 fatty acids, which reduce inflammation and support heart, brain, and eye health.

• Diets that emphasize fish over red meat, such as the Mediterranean and DASH diets, are linked to lower risks of high blood pressure and cognitive decline.

• Studies consistently show that regular fish consumption is associated with a reduced risk of premature death.

Including fish a few times per week can provide meaningful health benefits.

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7. Leafy Green Vegetables

Leafy greens such as kale, spinach, broccoli, lettuce, chard, and collard greens are among the most nutrient-dense foods available.

They contribute to longevity because:

• They provide essential vitamins (A, B, C, E, and K) and minerals like iron, calcium, magnesium, and potassium.

• These nutrients help reduce inflammation, strengthen immunity, and lower the risk of conditions such as heart disease, cancer, osteoporosis, and obesity.

• Leafy greens are rich in antioxidants, including polyphenols, which protect DNA and prevent cellular damage.

• Their fiber and resistant starch content support blood sugar control and digestive health.

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Recommendations for Healthy Aging

While genetics play a role in lifespan, lifestyle choices—especially diet—are powerful factors you can control. Adopting healthy eating patterns such as the Mediterranean, DASH, or plant-based diets has been shown to support healthy aging and overall well-being.

Working with a registered dietitian can help you create a personalized eating plan that aligns with your health goals and lifestyle.

In addition to nutrition, habits that support longevity include:

• Exercising regularly

• Prioritizing mental and emotional well-being

• Getting sufficient, high-quality sleep

• Staying well hydrated

• Avoiding smoking and limiting alcohol intake

• Managing stress through healthy coping strategies

Together, these daily choices can add up to a longer, healthier, and more fulfilling life.