Foods for Healthy Aging: What Longevity Experts Eat | Martha Stewart

The quest for a long and healthy life is a universal one, and increasingly, research points to the powerful role of diet. While there’s no single magic bullet, experts in longevity are coalescing around a pattern of eating—one that prioritizes whole, minimally processed foods. It’s less about chasing the latest “superfood” and more about building a sustainable, plant-forward foundation for well-being. Here’s a glance at nine foods consistently highlighted by longevity researchers as key components of a healthspan-boosting diet.

Vegetables: The Cornerstone of Healthy Aging

Across numerous large-scale studies examining the relationship between diet and aging, vegetables consistently emerge as foundational. Marta Guasch-Ferré, PhD, an adjunct associate professor at Harvard T.H. Chan School of Public Health, points to vegetables—along with fruits, whole grains, and vegetable oils—as foods “associated with healthy aging, cognitive function, physical and mental health.” The common thread? “Plant-based types. Lower processed foods.” Choosing a variety of vegetables ensures a broad spectrum of nutrients.

Zhaoli (Joy) Dai-Keller, MA, MS, PhD, a nutritional epidemiologist, emphasizes both variety and frequency. “Produce sure to have sufficient fruit and vegetables in each meal from breakfast to dinner—whether it is cooked, blanched, or raw,” she advises. Beyond fiber, these plant foods deliver essential vitamins, minerals, and polyphenols with antioxidant and anti-inflammatory properties that may help reduce cellular damage over time.

Fruits, Especially Berries: A Boost of Antioxidants

Fruit is another pillar of longevity-focused diets, with berries receiving particular attention in research. Guasch-Ferré notes that berries “have been associated with preventative” benefits—particularly in studies of cognitive health. Dai-Keller recommends incorporating fresh or frozen fruit into yogurt to boost antioxidant vitamin, mineral, and polyphenol intake.

While blueberries are often touted for their benefits, the key isn’t focusing on a single fruit. Instead, experts recommend consistently incorporating a range of seasonal or frozen options.

Beans and Lentils: Plant-Based Protein Powerhouses

Legumes—beans, split peas, and lentils—repeatedly appear in longevity research, featuring prominently in dietary patterns like the Mediterranean, DASH, and Okinawan diets. Valter Longo, PhD, Edna Jones Professor in gerontology at USC Leonard Davis School of Gerontology, highlights their central role in both his Longevity Diet and shorter-term fasting-mimicking plans, stating they are “remarkably much associated with longevity and health in lots of studies, not just our own.”

Legumes also provide an important source of protein, particularly crucial in midlife to help prevent muscle loss. Guasch-Ferré points to these plant-based proteins as a beneficial alternative to animal sources.

Nuts and Seeds: Healthy Fats and Protein

Nuts and seeds are another common element in longevity-focused eating. They provide healthy fats and quality protein without the higher animal-protein load that some researchers caution against in midlife. Longo emphasizes the importance of protein quality, suggesting a combination of seeds, nuts, and legumes for optimal intake. Dai-Keller adds chia seeds to yogurt as a simple way to increase fiber, protein, and omega-3 fatty acid consumption.

Extra Virgin Olive Oil: A Heart-Healthy Staple

If there’s one ingredient longevity experts consistently recommend, it’s olive oil. It’s been linked to improvements in inflammation and cardiovascular health. Guasch-Ferré, who grew up following a Mediterranean diet, suggests swapping butter and other animal fats for olive oil as an easy way to improve health. It’s versatile, lending itself to everything from salad dressings to cooking and baking.

Whole Grains: Fiber and Metabolic Health

Whole grains—unlike refined grains—are consistently linked with better aging outcomes. Dai-Keller notes that these complex carbohydrates support metabolic health, which becomes increasingly important with age. They contribute fiber and help regulate blood sugar levels.

Fish: Moderate Consumption for Added Benefits

While plant-based eating takes center stage, fish often finds a place, particularly in pescatarian approaches. Longo includes fish in his Longevity Diet, and Guasch-Ferré suggests moderate amounts of fish or eggs as part of a healthy protein intake in midlife.

Yogurt: Gut Health and Protein

For those seeking a simple starting point, Dai-Keller recommends “eating more yogurt.” It’s accessible, versatile, and can be paired with fruit and chia seeds for improved gut health, higher-quality protein, and added fiber. For older adults, yogurt can help meet higher protein targets needed to prevent frailty.

Tofu and Soy: A Versatile Plant Protein

Tofu and other soy foods are common in the diets of long-lived populations, like those in Okinawa. Dai-Keller incorporates tofu into various dishes, emphasizing the importance of flavorful sauces to enhance its taste. Plant-based proteins like soy can help reduce reliance on red and processed meats.

What to Limit for a Longer Healthspan

Just as important as what you *eat* is what you limit. Experts recommend minimizing red and processed meat, sugary foods and beverages, and supplements marketed as anti-aging fixes. Dai-Keller is particularly skeptical of supplements, citing limited evidence and regulation.

the experts emphasize that longevity isn’t about a single superfood, but rather a consistent pattern of plant-forward, fiber-rich eating. It’s about choosing foods that are enjoyable, sustainable, and contribute to overall well-being. This dietary approach, combined with other healthy lifestyle factors, may pave the way for a longer, healthier life.

Looking ahead, continued research will refine our understanding of the optimal dietary patterns for longevity. However, the current consensus points towards a simple, yet powerful message: prioritize whole, plant-based foods and build a sustainable eating pattern that supports long-term health.