The Bottom Line

While adding all these foods are linked to living a longer life, Polizzi says it’s important to remember that diet is just one piece of the longevity puzzle. Exercising regularly, getting good sleep, and stress management are all important too. But on the food front, it’s important to find ways to eat the foods on this list that you actually like, making good use of the endless cookbooks and online recipe sites. After all, you’ll likely be eating them for a long, long time.

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8. Sweet Potato

Vegetables as a category may already be on the list, but this is one that’s worth calling out specifically because it’s so beneficial.

In Okinawa, Japan (a “Blue Zone” where many people regularly live to be over 100 in good health),

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7. Fermented Foods

There’s a reason why gut health is a hot topic in the world of health and wellness; If you want to live a long, healthy life that it’s imperative for your gut to be full of good bacteria. One way to do this is by eat...

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2. Fruits

Like vegetables, fruit is also high in antioxidants. When you eat fruit, keep the skin on because it contains pectin, which is a soluble fiber that’s good for the gut.

In fact, fiber is another nutrient that’s majorly linked t...

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9. Avocado

The health hype surrounding avocado is real. Avocados are a good source of monounsaturated fatty acids, which help lower inflammation and support cardiovascular health. They’re...

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1. Vegetables

Scientific studies have shown that the risk for cancer goes up the less plant-based foods people have in their diets, specifically fruit and vegetables.

All vegeta...

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3. Legumes

When it comes to protein sources, experts say to prioritize plant-based proteins and they especially recommend legumes. Legumes are full of protein, and fiber, and don’t contain saturated fat or cholesterol. They are a staple in regions of the world where people regularly live to be over 100 and ...

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5. Chia seeds or flax seeds

Remember that link between fiber and longevity? It’s why incorporating flax seeds or chia seeds into your meals because they are especially great sources of soluble fiber, which helps aid digestion and may help reduce cholesterol.

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4. Whole Grains

Experts recommend a diet that includes whole grains such as oats, quinoa, and brown rice because they’re full of fiber and help keep blood sugar levels steady. This helps protect against type two diabetes, and is important because people wit...

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6. Nuts

Both experts recommend incorporating nuts into your meals because they have several nutrients linked to longevity including fiber, plant-based protein, antioxidants, and unsaturated fats—which are beneficial for heart health. One easy way to incorporate them into meals is to sprinkle them in your...

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10. Dark Chocolate

Dark chocolate makes the longevity list for the same reason that blueberries do: it’s high in polyphenols, which are especially good for heart health. To really reap the benefits, go for chocolate that’s 70 percent of cacao or mo...

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