Adopting healthier habits at 40 can help reduce the risk of chronic disease as you age. Dietitians suggest nuts, teff, berries and more to help you get the nutrients you need to age healthfully.A healthy eating pattern provides essential nutrients to prevent or delay age-related diseases.

Blowing out the candles on your 40th birthday is often accompanied by mixed emotions as you turn the corner into midlife. Besides welcoming new wrinkles and gray hairs, turning 40 may have you thinking about your health in a new light. Chronic diseases commonly associated with aging—like cancer, heart disease, and dementia—that once felt they were “a ways off yet” are now top of mind. 

While there’s no magic food that can turn back the clock, adopting healthier habits at 40 can help reduce the risk of chronic disease as you look forward to your 50s, 60s and beyond. We asked dietitians for their top foods to prioritize at 40—here’s what they recommend. 

1. Olive Oil

If you already use olive oil regularly when cooking, you are off to a great start at maintaining your health beyond 40. Many of the robust health benefits associated with the Mediterranean diet are linked to the use of this popular cooking oil. That’s because olive oil has a healthier fat profile than many other oils (or butter) and is rich in polyphenols—plant-based compounds that have antioxidant and anti-inflammatory benefits. 

Tackling inflammation is important since it’s a common denominator in the development of chronic diseases associated with aging. What’s more, turning 40 is a great time to adopt habits that may protect your brain as you age. One recent study found that consuming about ½ tablespoon of olive oil per day reduced the risk of dying from dementia by 28%.

2. Nuts

Nuts are more than just a healthy and convenient snack option; they are linked with numerous health benefits. Snacking often on nuts is associated with reduced risk of type 2 diabetes, heart disease and some cancers. In fact, one study found that women who snacked on three servings of nuts per week throughout their midlife were more likely to be “healthy agers” than those who didn’t eat nuts. Walnuts, in particular, were most likely associated with healthier aging in that study.

3. Dark Leafy Greens

“Prioritizing dark leafy greens is a simple yet powerful way to invest in long-term health,” says Sarah Nash M.S., RD, LDN. “Leafy greens such as arugula, spinach, kale and Swiss chard are essential after 40 for maintaining cognitive function, heart health and bone strength”.

A study found an association between fruit and vegetable consumption and lower rates of cognitive decline. This may not be entirely novel, but the study also highlighted green leafy vegetables (along with cruciferous and red/orange vegetables) as having the greatest beneficial impact. Some of those brain-supporting nutrients in leafy greens include “folate, a key nutrient for brain function, as well as antioxidants that promote heart health and may slow cognitive decline,” says Nash. 

Adding more dark, leafy greens to your plate is a simple strategy to boost bone health, thanks to their vitamin K content. Turning 40 is an important time to prioritize bone health—the earlier you start being proactive about protecting them, the better. 

4. Flaxseeds

A low-effort way to score more fiber and other essential nutrients in your diet after 40 is to add a sprinkle of ground flaxseeds to your oats, smoothies, salads and more. Two tablespoons of flaxseed provide 4 grams of fiber, about 14% of your daily recommended intake.

Like the other foods on this list, it’s a combination of all the unique nutrients in flaxseeds that are responsible for most of the anti-aging benefits. In addition to fiber, “flax seeds are rich in omega-3 fatty acids, which help to decrease chronic inflammation—something that tends to increase as we age,” says Caitlin Ogletree, M.S., RD. These nutrient-rich seeds may also be particularly helpful for women in their 40s. “Flax seeds are rich in phytoestrogens, which can help to balance estrogen levels and reduce perimenopause symptoms such as hot flashes and night sweats,” says Ogletree.

5. Teff

Quinoa, step aside, there’s a new whole grain in town. “Teff is a tiny, gluten-free grain that has been a staple in Ethiopian cuisine for centuries, and it’s gaining popularity worldwide for good reason,” says Lauren Manaker, M.S., RDN, LD. Why should you give this whole grain a try? For starters, research has found that folks who regularly consume more whole grains in mid-life enjoy longer lives with more disease-free years. That’s because whole grains, like teff, are rich in dietary fiber, which helps promote healthy digestion and supports heart health per Manaker. Since heart disease remains the number one cause of death for both men and women in the U.S, adding more heart-healthy foods to your diet at 40 can keep your ticker in top top shape.

6. Strained (Greek-style) Yogurt

Your gut microbiome plays a critical role in reducing your risk of chronic disease as you age, making 40 an ideal time to start optimizing your gut health. Strained (Greek-style) yogurt is rich in probiotics and other nutrients that can help beneficial gut bacteria thrive. Research has found that those who thrived in older age were more likely to have a more diverse gut microbiome, with a higher ratio of good-to-bad strains of bacteria, compared to those with numerous health conditions.

Reaching for strained (Greek-style) yogurt versus conventional yogurt also helps you get more protein and prioritizing protein in your diet can help minimize some of the muscle loss that persists after 40. Yogurt is also a good source of another under-the-radar nutrient called choline, which research has linked to better brain health later in life.

7. Berries

You probably don’t need much convincing to include more flavorful berries in your diet. These juicy, bite-sized fruits are rich in the antioxidants needed to tackle the oxidative stress and inflammation that put you at increased risk of age-related disease. What’s more, regularly enjoying berries has been shown to protect your brain against the negative effects of aging and inflammation. So stock up on both fresh and frozen berries.

8. Fatty Fish

If you’re looking for one food that can boost both your heart and brain health, fatty fish is our top pick. As we mentioned before, it’s important to start prioritizing your protein intake at 40 to temper the muscle loss that naturally occurs with aging, and fatty fish are a great option. One study found that when individuals over 50 years of age consumed about 5 ounces of fish for lunch twice a week for 10 weeks, they lost less muscle mass than those who didn’t have fish.

Besides protein, fatty fish like salmon, trout and mackerel are rich in omega-3 fats, “which aid in heart and brain health and help reduce inflammation,” says Carrie Gabriel, M.S., RDN. For women in their 40s, those omega-3 fats are also helpful for hormone balance and reducing the severity of symptoms associated with perimenopause and menopause, per Gabriel.

Our Expert Take

While aging is inevitable, adopting healthier habits will help you thrive as you grow older. Turning 40 is a great time to start thinking about your health into your 50s, 60s and beyond. Prioritizing a healthy eating pattern will provide your body with the essential nutrients it needs to prevent or at least delay age-related diseases. Dietitians recommend filling your plate with foods like fatty fish, flaxseeds, strained (Greek-style) yogurt, olive oil, berries and more to make sure you get the right nutrients to age more healthfully.