12 foods to eat if you want to live longer

Laura Hampson
Updated ·4 min read
An expert has revealed the foods you should eat to live longer.
An expert has revealed the foods you should eat to live longer. (Getty Images)

When it comes down to it, all most of us want is to live a long, happy, and healthy life – but did you know some foods can help you live longer than others?

“Certain foods promote longevity due to their nutrient profiles, which can support overall health, reduce the risk of chronic diseases and enhance the overall functioning of the body and brain,” Sebnem Unluisler, genetic engineer and chief longevity officer at the London Regenerative Institute, tells Yahoo UK.

Unluisler explains that these foods include those that are rich in antioxidants, vitamins, minerals, healthy fats, and fibre, as these can help to combat oxidative stress, inflammation, and cellular damage, all of which are linked to ageing and diseases.

“These foods can improve cardiovascular health, support a healthy immune system and regulate metabolism, all contributing to a longer and healthier life,” she adds.

On the flip side, Unluisler says processed foods, red and processed meats, alscohol, and foods with trans fats, excessive sugar, salt, and refined carbohydrates can contribute to chronic diseases and negatively impact our health.

“Processed foods, which are high in unhealthy fats, sugars, and artificial additives, can lead to inflammation, obesity and cardiovascular diseases,” she explains. “Similarly, foods high in sugar, including sugary drinks, with their excessive sugar content, are linked to diabetes, obesity and heart disease.

Cropped image of an Asian young woman buying pastry from a cafe selecting holding a tray and service tong
Processed foods like baked goods can cause blood sugar issues. (Getty Images)

“Red and processed meats are associated with increased risks of cancer, heart disease and other chronic conditions. Foods containing trans fats, often found in fried and baked goods, can increase bad cholesterol and inflammation, further jeopardising health.”

So, what exactly should we be eating to live a longer life? Unluisler reveals the 12 foods she recommends, below.

Foods such as spinach and kale are rich in vitamins, minerals, antioxidants, and fibre, Unluisler explains.

“They can help reduce inflammation, support heart health, and improve digestion,” she adds.

“Blueberries and strawberries are high in antioxidants and vitamins and can help reduce oxidative stress and inflammation,” Unluisler says. “This improves brain health and lowers the risk of chronic diseases.”

“Nuts such as almonds and walnuts contain healthy fats, protein, fibre, vitamins and minerals, which support heart health, reduce inflammation and improve overall metabolic function,” Unluisler says.

She adds that walnuts in particular are packed with fatty acids that can support heart health, reduce inflammation, and improve brain function.

Protein diet and healthy fat concept. Salmon fillet, half of avocado and mixed nuts on cutting board on wooden kitchen table, closeup.
Salmon, walnuts, and avocados are examples of healthy fats. (Getty Images)

“⁠Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which can reduce inflammation, lower the risk of heart disease and support brain health,” Unluisler explains.

“Olive Oil is high in monounsaturated fats and antioxidants, helping support heart health, reducing inflammation and can improve overall longevity,” Unluisler says.

Legumes like beans, lentils, and chickpeas contain fibre, protein, vitamins, and minerals, all of which Unluisler says can improve digestion, regulate blood sugar, and lower the risk of heart disease.

“Whole Grains such as quinoa and brown rice are high in fibre, vitamins and minerals, helping to maintain a healthy weight, improve digestion and reduce the risk of heart disease and diabetes,” Unluisler says.

“Broccoli and brussels sprouts contain potent antioxidants that can help detoxify the body, reduce inflammation and lower the risk of certain cancers,” Unluisler explains. “Broccoli is high in sulforaphane, a compound with anti-cancer properties that supports detoxification processes in the body.”

Avocados contain healthy fats along with fibre which can help to support heart health, improve digestion, and provide other essential nutrients.

Putting tea bag into glass cup full of hot water
Green tea can reduce inflammation. (Getty Images)

“This hot drink is high in antioxidants, particularly catechins, which can help reduce inflammation, support heart health and improve brain function, contributing to longevity,” Unluisler says.

“Green tea is rich in epigallocatechin gallate (EGCG), a potent antioxidant that improves brain function, boosts metabolism, and reduces the risk of cancer and heart disease.”

Grapes and other foods with purple hues like aubergines contain resveratrol, Unluisler says, which is a “powerful antioxidant that helps reduce inflammation, protect the heart, and may increase lifespan”.

“Turmeric features curcumin, which has strong anti-inflammatory and antioxidant properties, preventing chronic diseases and supporting brain health.”

Latest Stories