What if the secret to long life is just sitting around somewhere in your pantry? That’s right, research shows that certain everyday staples can support a longer lifespan. Here are 10 foods that could help you add more candles to your birthday cake.
10. Oats
Here’s a breakfast staple you shouldn’t underestimate. Oats are great for heart health, thanks to a special type of soluble fiber called beta-glucan. When you eat oats, this fiber acts like a sponge, grabbing onto cholesterol and removing it from your body. The result? A lower level of “bad” LDL cholesterol.
9. Sweet Potatoes
Take it from the centenarians of Okinawa, Japan. For most of their lives, their diet was centered around the sweet potato. This orange root vegetable has complex carbohydrates, which provide steady energy and keep blood sugar levels stable. Sweet potatoes also contain beta-carotene, which your body converts to vitamin A, protecting your cells from damage.
8. Garlic
Garlic is another longevity ally. The magic happens when you crush or chop it, which releases a compound called allicin. Allicin is known for its ability to lower blood pressure and protect against heart disease. Research suggests allicin may help your blood vessels relax and widen, so it’s easier for your blood to flow.
7. Turmeric
This staple in Indian and Middle Eastern cooking has been used in traditional medicine for centuries. It contains curcumin, a compound with anti-inflammatory and antioxidant properties. Research also looked at its potential to protect against age-related conditions by reducing inflammation and neutralizing free radicals. A tip? Adding black pepper to your turmeric-spiced dishes can boost the absorption of curcumin!
6. Walnuts
Walnuts aren’t just good for your brain. They’re also beneficial for your whole body, especially your heart. They’re the only nut with a significant amount of plant-based omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These are essential fats that your body can’t produce on its own. Studies also highlight that a diet rich in omega-3s can improve cholesterol levels and lower inflammation.
5. Leafy Greens
Veggies are healthy, but leafy greens like spinach, kale, and collard greens stand out for being linked to longevity. They contain vitamin K, which is essential for blood clotting and, more importantly, for strong bones and healthy arteries. Additionally, greens are full of antioxidants that protect your brain and help prevent cognitive decline.
4. Berries
These small but mighty fruits are full of antioxidants, especially anthocyanins. These compounds work to neutralize free radicals that can damage your cells and DNA. Regular berry consumption is also linked to better brain function and a reduced risk of chronic diseases. Whether fresh or frozen, eating a handful of berries as a snack would be a great habit to build.
3. Salmon
Eating fatty fish like salmon a couple of times a week is part of the Mediterranean diet, which is known for its health benefits. Salmon is one of the best sources of omega-3 fatty acids EPA and DHA, which are anti-inflammatories and crucial for your brain and cell membranes. Choosing grilled or baked salmon over a deep-fried option ensures you get all the benefits sans unhealthy fats.
2. Beans
Beans are a nutrient-dense food that’s loaded with fiber, plant-based protein, and various minerals. The fiber keeps your gut healthy, regulates blood sugar levels, and lowers cholesterol. Meanwhile, the combination of fiber and protein makes you feel full, which helps with weight management. Beans are a longevity secret weapon that’s both inexpensive and versatile.
1. Extra Virgin Olive Oil
Coming in at number one is extra virgin olive oil. It’s among the most well-researched foods linked to longevity, serving as the foundation of the popular Mediterranean diet. Besides delivering healthy fats, it comes with polyphenols, which are powerful antioxidants that fight inflammation and protect cells. A landmark PREDIMED study found that people who consumed a Mediterranean diet supplemented with extra virgin olive oil had a lower risk of cardiovascular events.