Experts Uncover Surprising Foods Linked to Longevity

The quest for a long and healthy life often leads people to seek out new supplements and trendy diets. However, experts suggest that the secrets to longevity may lie in more common, and even surprising, foods.

Owen Filler, believed to be the oldest man in Wales at 107, attributes his long life to a diet that includes fish and chips. "There is no secret, you just live properly, and I've always done it. I've never overeaten… I lived on fish and chips," Filler stated.

Dr. Asiya Maula, a private GP and longevity expert, notes that the path to healthy aging doesn't necessarily require restrictive eating. "In reality, the evidence points towards a varied, balanced diet built around plants, fibre and healthy fats, with room for some foods that might surprise you," she said.

Fish and chips, while often viewed as an indulgence, can offer benefits. Nutritionist Brenda Heather points out that cod and haddock are lean proteins, and potatoes provide potassium and fiber, especially with the skins. She advises that moderation in portion size and batter, along with adding mushy peas for extra fiber and protein, can make the meal more balanced.

Dr. Ramon Velazquez, scientific advisor at Mind Lab Pro, highlights that oily fish like salmon, sardines, and mackerel are rich in DHA, an omega-3 fat crucial for cognitive function and slower cognitive decline. While cod and haddock contain less DHA, they still offer protein.

Coffee, often considered a guilty pleasure, has been linked to a reduced risk of death from various causes in moderate consumption. Dr. Maula explains that coffee contains polyphenols that may support metabolic and cardiovascular health. Brenda Heather adds that UK Biobank data suggests two to three cups daily are associated with a lower risk of early death, and coffee is a significant source of polyphenols in the British diet. Dr. Velazquez notes caffeine's alertness-sharpening effects and its association with a lower Parkinson's risk, but cautions against late-day consumption that could disrupt sleep.

Cheese can also be part of a healthy diet, providing protein, calcium, and other bone-health nutrients. Dr. Maula acknowledges observational studies linking cheese consumption to lower mortality, though she emphasizes that portion control and overall dietary balance are key due to its saturated fat and salt content. Heather notes that fermented dairy has not shown the expected heart risks in some research, and hard cheeses offer calcium and protein.

Eggs and oily fish are also beneficial. Oily fish like salmon and mackerel are rich in omega-3 fatty acids and vitamin D. Dr. Velazquez points out that egg yolks are a significant source of choline, essential for memory function. Heather suggests that eating fish twice a week, with one portion being oily, is recommended.

Beans, lentils, and leafy greens are described as underrated foods for healthy aging. They provide fiber, plant protein, minerals, and complex carbohydrates that support gut health and blood sugar levels. Replacing processed meats with beans or lentils can improve meal nutrition. Heather mentions that pulses are a staple in the diets of some of the world's longest-lived populations, and leafy greens like spinach and kale are rich in vitamins linked to brain health.

Cooled potatoes and rice, as well as extra virgin olive oil, offer unique benefits. Cooling cooked potatoes and rice forms resistant starch, beneficial for gut bacteria and leading to a gentler blood sugar rise. Extra virgin olive oil is rich in monounsaturated fats and polyphenols, supporting cardiovascular health and aligning with Mediterranean-style eating patterns.

Dark chocolate, particularly with a higher cocoa percentage, contains flavanols that support blood vessel function. Fermented foods like yogurt, kefir, and kimchi nourish the gut microbiome, which communicates with the brain. A Stanford trial indicated that a diet rich in fermented foods increased microbiome diversity and reduced inflammation markers.

Finally, herbs, plants, nuts, and seeds contribute significantly to longevity. A small handful of unsalted nuts or seeds provides unsaturated fats, fiber, protein, and minerals, supporting heart health. Dr. Maula emphasizes that diets rich in nuts and other plant foods are consistently associated with better long-term health outcomes. Heather adds that consuming a variety of plant types, including herbs and seeds, enhances gut bacteria diversity.