Doctor names 10 foods that will help you live longer, including wine and chocolate

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From spices to vegetables, making a shopping list of the following products can help you reach a healthy old age.

Longevity may seem like a hard-won achievement, but living long and well is not something unattainable. A healthy lifestyle is one of the biggest tools you can add to your arsenal of protection against an early death.

From regular exercise to quitting smoking, she explained that various lifestyle changes can increase your lifespan.

But overall, a healthy diet is the cornerstone of good health. That's why the doctor recommended adding these powerful foods to your daily diet.

1. Fruits and vegetables

Fruits and vegetables, packed with vitamins, minerals, antioxidants, and fiber, can help reduce your risk of a range of diseases that threaten longevity, from heart disease to cancer.

Berries, leafy greens, and bright vegetables are “especially beneficial.”

“Try to eat at least five servings of fruits and vegetables a day — a serving size is usually one cup of raw leafy greens, 1/2 cup of other vegetables or fruits, or a small whole fruit such as an apple or banana,” says the nutritionist.< /p>

2. Nuts and seeds

Nuts and seeds are rich in healthy fats, protein and fiber, making them a great way to reduce the risk of heart disease, help with weight management and provide essential nutrients.

< p>“Eat a small handful of nuts or seeds as a snack or add them to a meal. Be mindful of portion sizes, as they are high in calories.”

3. Whole grains

From whole wheat to quinoa, brown rice to millet, whole grains are rich in fiber and complex carbohydrates, which help regulate blood sugar levels and reduce the risk of diabetes and heart disease.

4. Olive oil

Extra virgin olive oil, a staple of the Mediterranean diet, reduces the risk of heart disease and increases lifespan due to its monounsaturated fats and antioxidants that support heart health.

The doctor recommended using olive oil in cooking and as a salad dressing.

“Be careful with portion sizes, as they are very high in calories,” the doctor advises.

5. Legumes

Rich in fiber, vitamins, and minerals, beans, lentils, and chickpeas can help reduce your risk of heart disease and provide sustained energy.

“Include legumes in your diet two to three times a week. A typical serving size is 1/2 to one cup of cooked legumes.”

6. Turmeric

The active compound hidden in turmeric, known as curcumin, has powerful anti-inflammatory and antioxidant properties that may help reduce your risk of chronic disease and support brain health.

The doctor recommended incorporating turmeric into your cooking and combining it with black pepper to activate its properties.

7. Yogurt and fermented foods

These foods, filled with probiotics, promote a healthy gut microbiome, which is linked to better digestion and immune function.

Therefore, the doctor advised including a serving of yogurt or fermented dairy products (e.g. kefir, kimchi, sauerkraut) in your daily diet.

8. Garlic

“With a wide range of health benefits, garlic has previously been linked to improved heart health and may even have potential cancer-fighting properties,” the doctor says.

9. Red Wine

The doctor shared that one glass of red wine can benefit heart health thanks to the presence of an antioxidant called resveratrol. However, he reminded that the drink should be consumed in moderation.

10. Dark Chocolate

Like red wine, dark chocolate is rich in antioxidants that can benefit your heart.