Reach 100 and live long healthy life with five 'tasty' everyday foods backed by science

A health expert has named the top ordinary foods that are linked to an extended lifespan—and they're likely already in your cupboards. From leafy vegetables to wholegrains, these modest ingredients have been scientifically validated to safeguard your heart, mind, and body owing to their nutritional credentials.

Rather than costly supplements or exotic powders, Professor Franklin Joseph, director of Dr Frank’s Weight Loss Clinic, maintains that the secret to a healthier, extended life lies in loading your plate with straightforward, fibre-packed essentials.

"People often overcomplicate nutrition, but the science is clear," he said. "The populations that live the longest eat diets packed with plant-based fibre, slow-release carbs and protective nutrients. These are foods that keep you lean, protect your heart and lower your risk of killer diseases like cancer, diabetes and stroke."

Professor Franklin Joseph heads Dr Frank's Weight Loss Clinic and is a Consultant Physician with expertise in Endocrinology, Diabetes, and Internal Medicine, reports Wales Online. He also leads the Western Cheshire Diabetes Network.

Below are the five 'delicious' foods Prof Joseph recommends consuming daily, together with a healthy and balanced diet, if you wish to enhance your prospects of reaching 100 years old.

From kidney beans to lentils and chickpeas, legumes are brimming with plant protein and soluble fibre."Studies from Blue Zones - the world's longest-living communities - show beans are eaten daily," Prof Joseph said.

"They stabilise blood sugar, lower cholesterol and keep you feeling full, which is crucial for both weight management and disease prevention."

When woven into a nutritious diet, beans can extend lifespan. They're bursting with nutrients and rich in fibre and form a vital component of the diets in Blue Zones - regions renowned for their long-lived inhabitants.

Consuming beans routinely is associated with a decreased risk of heart disease and type 2 diabetes, all due to their soluble fibre and complex carbohydrates.

This budget-friendly breakfast essential could extend your years. "The beta-glucan fibre in oats reduces cholesterol, supports gut health and helps regulate appetite," Prof Joseph explained. "A simple bowl of porridge is one of the most effective longevity foods you can eat - and it costs pennies."

Whilst oats alone won't guarantee a longer life, incorporating them into a wholesome diet might help enhance longevity by reducing the likelihood of premature death, especially from cardiovascular disease. They're loaded with fibre that assists in controlling cholesterol and blood glucose levels, plus they contain antioxidants, vitamins, and minerals that promote general well-being.

To maximise their health benefits, it's advisable to choose plain, unprocessed oats and pair them with protein for a balanced meal.

Spinach, kale and chard are packed with vitamins, minerals and antioxidants. "Leafy greens are low in calories but high in compounds that reduce inflammation and protect against cancer," Prof Joseph said. "They're also a rich source of nitrates, which help lower blood pressure."

Studies suggest that a diet rich in leafy greens can result in a longer, healthier life by reducing the risk of chronic diseases like heart disease and certain cancers, whilst also potentially slowing down the biological ageing process. Leafy greens, such as spinach, kale, and collard greens, support overall wellbeing and may decrease the likelihood of premature death.

Whether it's blueberries, strawberries or raspberries, berries are longevity powerhouses. "They're packed with polyphenols that protect brain health and may slow ageing at the cellular level," Prof Joseph said. "Adding a handful to your oats or yoghurt each day is a simple way to reap the benefits."

Including berries in your diet could extend your lifespan by reducing the risk of serious chronic conditions and supporting healthy ageing. Studies show that consuming a range of flavonoid-rich foods, including berries, is associated with lower risks of heart disease, type 2 diabetes, and certain cancers.

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Berries are bursting with vital nutrients such as vitamins, minerals, fibre, and antioxidants, all of which contribute to maintaining good health and may help prevent age-related problems.

Despite being calorie-dense, nuts such as almonds and walnuts are consistently associated with longer life expectancy. "Nuts provide healthy fats, protein and antioxidants," Prof Joseph elucidated. "A small handful a day has been shown to lower heart disease risk and support healthy ageing."

Regular nut consumption is tied to an extended lifespan, with studies indicating a reduced likelihood of death from various causes, including specific ailments like heart disease. Nuts are brimming with vital nutrients like fibre, protein, healthy fats, and antioxidants that bolster heart health and overall wellbeing.

However, it's important to note that these are observational studies demonstrating a correlation rather than a direct cause-and-effect relationship.

Prof Joseph emphasises that these aren't miracle cures but components of a broader lifestyle framework. "Longevity is about consistency. If you eat these foods daily, stay active, and maintain a healthy weight, you're stacking the odds in your favour," he stated. People splurge on anti-ageing products, but the truth is the real secrets to a longer life can be found on supermarket shelves."

The Blue Zone diet is all about eating plants, drawing inspiration from the diets of folks in famous long-living areas known as Blue Zones. It highlights whole, unprocessed foods such as fruits, veggies, whole grains, beans, and nuts, while cutting back on meat, dairy, added sugars, and processed items. This diet prioritises nutrient-dense foods to support longevity and general well-being, instead of laying out strict meal plans or calorie counting.