Doctors share 10 foods that can help you live longer

Dr. Sunni Patel, a health and fitness trainer in the UK , recommends adding the following foods to your daily diet to live longer.

1. Fruits and vegetables

Packed with vitamins, minerals, antioxidants and fiber, fruits and vegetables can help reduce the risk of serious diseases that affect longevity, such as heart disease and cancer.

Berries, leafy greens and colourful vegetables are "particularly beneficial," explains Dr. Patel.

In addition to mental health, diet also greatly affects longevity.

“Aim for at least five servings of fruits and vegetables a day – a typical serving is 1 cup of raw vegetables, 1/2 cup of cooked vegetables, or 1/2 cup of fruit or something like an apple or banana,” he adds.

2. Nuts

A small handful of nuts rich in healthy fats, protein and fiber each day does wonders for reducing the risk of heart disease, promoting weight control and providing essential nutrients.

3. Whole grains

Whole grains are high in fiber and complex carbohydrates, which can help regulate blood sugar and reduce the risk of diabetes and heart disease, according to Dr. Patel.

4. Olive oil

A staple of the Mediterranean diet, extra virgin olive oil helps reduce the risk of heart disease and promote longevity thanks to its heart-healthy monounsaturated fat and antioxidant content.

5. Beans

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

Dr. Patel recommends eating 1/2 to 1 cup of cooked beans, 2 to 3 times a week.

6. Turmeric

Curcumin in turmeric has powerful anti-inflammatory and antioxidant properties that may help reduce the risk of chronic diseases and support brain health.

This doctor recommends combining turmeric and black pepper to activate the power.

Packed with probiotics, daily consumption of yogurt promotes a healthy gut microbiome, supporting better digestive and immune function

7. Yogurt and fermented foods

Packed with probiotics, consuming yogurt and fermented foods daily promotes a healthy gut microbiome, supporting better digestive and immune function.

8. Garlic

Garlic has long been known to be beneficial for heart health and may even offer potential anti-cancer properties.

9. Red wine

Doctors say a small glass of red wine can be beneficial for heart health thanks to the antioxidant resveratrol. But remember, just one small glass.

10. Dark chocolate

Dark chocolate is rich in antioxidants that are good for the heart. Dr. Patel said that eating a small piece (about 20 grams) every now and then is good for your health, according to Express .

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