Now that doesn’t mean you can only nosh on kale for the next 40 or 50 years, but it does mean you should approach healthy eating habits with consistency. “You’ll benefit most from what you do the majority of the time, over time,” explains Cynthia Sass, RD, CSSD, a Los Angeles–based sports and performance nutritionist. “So if your diet consists of whole, nutrient-rich foods 80% of the time, that 80% has a greater impact than the 20% that may be less optimal.” Here, our eating pros offer up five ways to make the longevity diet work for you. Research suggests that 10 servings, though, might be even better. A meta-analysis published in the International Journal of Epidemiology reported that doing so could help to prevent nearly 7.8 million premature deaths. Leafy greens like spinach, kale, collard greens, and Swiss chard provide key nutrients for health and longevity, says Anthea Levi, RD, a registered dietitian at the private practice Culina Health. “Spinach contains folate—which is essential for DNA synthesis—as well as iron, a critical mineral for immune function,” she says. “Berries are often touted as being an anti-aging food thanks to their high antioxidant count.” RELATED: The Top 5 Ways Blueberries Improve Your Health, According to an RD RELATED: The Top 5 Healthiest Cooking Oils Carli also notes that during the digestion of red meat, our bodies produce TMAO (triethylamine oxide), which, research has shown, is also linked to cardiovascular disease. This is especially concerning considering cardiovascular disease is the number one killer of women and men—resulting in one in three deaths and one in four deaths, respectively. Don’t panic: Red meat is hardly the only source of protein you can turn to. Sass says that pulses (the umbrella term for beans, lentils, peas, and chickpeas) can be a great option instead. “This food group is tied to a lower risk for chronic disease, and a plant based diet is linked to a lower risk of all causes of death,” she says. Research agrees. One meta-analysis published in BioMed Research International reveals that across six cohort studies, results “show inverse associations between legume consumption and all-cause mortality.” Levi also recommends fish as a high-quality protein selection. “Fatty fish like salmon, sardines, and mackerel are the best source of omega-3 fatty acids, those healthy fats that help lower triglyceride levels in the blood, maintain strong cell membranes, fight inflammation, and support healthy hormones, among a million other functions,” she says. RELATED: 7 Best Sources of Vegan Protein, According to Nutrition Experts Regular consumption of ultra-processed foods can also promote inflammation in the body over time. “Chronic inflammation is associated with an increased risk of some of the leading causes of disease, including cardiovascular disease, cancer and even depression,” Levi says. “This is why we always hear about eating anti-inflammatory and antioxidant-rich foods. By fighting inflammation and lowering oxidative stress in the body, these foods support healthy cells and in turn help reduce our risk of disease.” A lower risk of disease can easily turn into a longer life. Processed foods often contain loads of sugar, which can wreak havoc on our life span. “Excess sugar is not helpful for our bodies and can lead to increased morbidity and mortality,” Dr. McCarthy explains. “When consumed, our regulatory systems go into overdrive in order to avoid extreme highs and lows. When these regulatory systems are less efficient, they can lead to diseases such as diabetes mellitus, type 2, and can contribute to the development of metabolic syndrome.” Little food swaps—like choosing fresh fruit over canned or dried fruits; making water or unsweetened tea your primary beverage instead of soda; and forgoing artificial sweeteners—can greatly help. Refined grains are not exempt either: They too can be found in processed foods. This is another reason why you want to reach for whole-food sources of carbohydrates, says Sass. In other words, your body does need carbs (they’re not the enemy!), but it should be getting them from foods that naturally contain carbohydrates. These include starchy veggies, like skin-on potatoes, sweet potato, and winter squash, as well as whole grains like oats, brown rice, and quinoa, she says. “Eating whole, rather than refined grains, is linked to chronic disease protection, including heart disease, type 2 diabetes, and stroke.” RELATED: 9 Good-for-You Dessert Ingredients That Taste Sweet, Without All the Sugar Research also shows that even moderate alcohol intake is associated with a heightened risk of breast cancer in women. What’s more, a study in The Lancet, which analyzed the drinking habits of roughly 600,000 people, reported that higher alcohol consumption was linked with a higher rate of stroke, fatal aneurysms, heart failure, and death. And the more you drink, the more your mortality rate increases. So we’re not saying you can’t sip on your favorite spirit or varietal every once in a while, but being mindful of your alcohol intake is key. RELATED: 7 Consistent Habits of People Who Age Well
