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<\/p>\nReviewed by Dietitian Maria Laura Haddad-Garcia<\/p>\n
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Getty Images. EatingWell Design.<\/p>\n
Key Points<\/p>\n
Longevity experts favor fatty fish, greens, berries, nuts, seeds and fermented foods weekly.<\/p>\n
These foods deliver omega-3s, fiber, probiotics and antioxidants that help prevent disease.<\/p>\n
Small, sustainable habits matter more than strict rules to support healthy aging.<\/p>\n
Longevity experts dedicate their careers to understanding how we can age well, but what do they actually eat themselves? We asked three pros, two doctors and one dietitian, to spill the tea on their go-to foods for living a long and healthy life. Turns out,\u00a0their weekly staples have plenty in common: all are rich in fiber, antioxidants, protein and healthy fats. Here are the foods these experts eat weekly\u2014and why you might want to, too.<\/p>\n
1. Fatty Fish<\/p>\n
To stave off inflammation and chronic diseases linked with it, Hillary Lin, M.D.<\/a>, a Stanford-trained longevity physician, makes fatty fish a regular part of her diet.\u00a0These fish are among the best sources of omega-3 fatty acids<\/a>.\u00a0\u201cOmega-3s (EPA\/DHA) are my No. 1 longevity \u2018supplement\u2019 or food component for lowering inflammation and keeping cells healthy,\u201d says Lin.<\/p>\n She uses the acronym SMASH to help remember which types of fish to prioritize\u2014salmon, mackerel, anchovies, sardines and herring. \u201cThey\u2019re high in omega-3s and low in mercury, plus you can get them in easy-prep versions,\u201d she says. She recommends not shying away from the convenience of canned fish<\/a>. \u201cI actually have about 100 cans (not exaggerating) of high-quality canned fish I can quickly throw on prewashed organic greens.\u201d<\/p>\n 2. Leafy Greens<\/p>\n Those greens Lin pairs\u00a0with canned fish? They\u2019re also a staple for the experts we spoke with.<\/p>\n \u201cLeafy greens and bitter vegetables such as arugula, kale, radicchio and broccoli rabe are rich in folate, magnesium and phytochemicals that support cellular repair and detoxification pathways,\u201d says Melanie Murphy Richter, M.S., RDN<\/a>, a\u00a0longevity-focused\u00a0dietitian.<\/p>\n They\u2019re also high in nitrates<\/a>, which your body converts into nitric oxide\u2014a compound that helps lower blood pressure and improve vascular function. \u201cNitric oxide is a longevity lever by lowering blood pressure and improving vascular health, key to end-organ (brain, etc.) longevity!\u201d says Lin.<\/p>\n Enjoy greens raw or cooked to reap their nutritional benefits any time of year. \u201cLeafy greens are easy to saut\u00e9 with olive oil and garlic, or toss raw into salads with lemon to balance bitterness,\u201d says Richter.<\/p>\n 3. Fermented Foods<\/p>\n Fermented foods are another mainstay in these experts\u2019 routines. \u201cI regularly include fermented foods like kimchi, sauerkraut and miso to support gut health and immune function,\u201d says Richter.<\/p>\n Meena Malhotra, M.D.<\/a>, a double-board-certified functional medicine physician, adds fermented dairy<\/a> to her routine: \u201cI also eat fermented foods like yogurt or kefir a few times a week because they are great for immunity, the metabolism and even brain aging.\u201d<\/p>\n Lin agrees, noting that kefir is one of her favorite snacks. It\u2019s convenient and easy to drink, plus it has even more probiotic diversity\u00a0than your standard yogurt, she notes.<\/p>\n Probiotic-rich fermented foods help keep your digestive system healthy.\u00a0That said, they can work wonders for more than just digestion. \u201cA resilient gut microbiome\u00a0is closely linked to reduced inflammation, improved nutrient absorption and healthier aging overall,\u201d says Richter.<\/p>\n Add them as sides to your meals or snack on them between meals. \u201cEven a small serving alongside meals can add both flavor and functional benefit,\u201d says Richter.<\/p>\n 4. Nuts & Seeds<\/p>\n \u201cI also eat nuts and seeds like walnuts and chia seeds because they have healthy fats that support heart and brain health,\u201d says Malhotra.<\/p>\n Richter is a big fan of nuts and seeds, too. \u201cI eat nuts and seeds daily, especially walnuts, pistachios, chia, flax and pumpkin seeds, because they provide a powerful combination of healthy fats, fiber, minerals and plant-based protein that supports long-term health,\u201d she says.<\/p>\n Research supports their benefits. A 2022 review found that eating a handful of nuts and seeds daily was linked with a 22% reduction in death from any cause.\u00a0\u201cYou can sprinkle the nuts and seeds on salads or blend them into smoothies,\u201d says Malhotra.<\/p>\n 5. Berries<\/p>\n Another expert favorite? \u201cI always try to include berries because they have polyphenols that help reduce oxidative stress, one of the main drivers of aging,\u201d says\u00a0Malhotra.<\/p>\n Lin adds that while fresh organic berries are great when available, frozen or freeze-dried options are equally beneficial, and more convenient to keep on hand. \u201cThey retain all the benefits and can additionally be a topper for chia pudding\u00a0or\u00a0yogurt.\u201d<\/p>\n \u201cWhat are those benefits?\u201d you may ask. Studies make it clear\u2014your brain loves berries. Their rich antioxidant profile helps prevent cognitive decline and neurodegenerative diseases as you age.\u00a0They\u2019ve also been shown to help prevent inflammatory disorders, metabolic disorders, cardiovascular diseases and various cancers, some of the leading causes of death worldwide.,<\/p>\n How to Eat Like a Longevity Expert (Without Overhauling Your Life)<\/p>\n Beyond their favorite foods, longevity experts also shared practical habits they follow to support their health goals:<\/p>\n Prioritize plant-based proteins. Richter recommends choosing plant-based proteins most days to help support muscle maintenance. \u201cPrioritizing plant-based protein sources helps meet amino acid needs without chronically overstimulating growth pathways linked to aging,\u201d she says. Some of her go-tos: lentils, black beans, nuts and seeds.<\/p>\n Eat fiber and protein foods first. To help support blood sugar balance, Lin suggests a simple strategy called food sequencing. \u201cEat your food in this order: fiber, protein, fats, then save carbs (like rice, pasta, fruit, bread, dessert) for last,\u201d she says. \u201cThis will slow down sugar absorption and flatten the glucose (and insulin) spike. Glucose spikes can drive aging,\u201d she notes.<\/p>\n