10 best foods for a longer life

Here are 10 of the best foods associated with longer life and better health, backed by scientific research and studies of long-lived populations (like those in the Blue Zones): 1. Leafy Greens (Spinach, kale, arugula): High in fiber, vitamins, and antioxidants that reduce inflammation and chronic disease risk. 2. Berries (Blueberries, strawberries): Packed with antioxidants and polyphenols, which support heart and brain health. 3. Nuts (Walnuts, almonds): Rich in healthy fats, protein, and fiber; linked to lower risk of heart disease and longer lifespan. 4. Legumes (Lentils, beans, chickpeas): Great sources of plant-based protein and fiber, and help stabilize blood sugar. 5. Whole Grains (Oats, quinoa, brown rice): Support heart health, digestion, and reduce the risk of type 2 diabetes. 6. Fatty Fish (Salmon, sardines, mackerel): Rich in omega-3 fatty acids that promote heart and brain health. 7. Olive Oil (extra virgin): High in monounsaturated fats and antioxidants; key part of the Mediterranean diet. 8. Cruciferous Vegetables (Broccoli, cauliflower, Brussels sprouts): Help detoxify the body and fight cancer. 9. Sweet Potatoes: Nutrient-dense and high in fiber, antioxidants, and vitamins A and C. 10. Fermented Foods (Yogurt, kimchi, sauerkraut): Improve gut health, which is linked to immunity and reduced inflammation. Would you like a sample meal plan based on these foods?