Living a long, healthy life is often the result of consistently prioritizing healthy habits like exercise, social interaction, activities that curb stress, and—last but not least—good nutrition. In fact, only about 25 percent of the variation in human lifespan is influenced by genetics.

″If you want to live longer, improve what you’re eating and start moving your body more,” said Dr. Linda Shiue, an internist and director of culinary and lifestyle medicine at Kaiser Permanente in San Francisco.

But what does it really mean to eat for longevity? As with most things, the answer is nuanced. There’s no single diet that will absolutely add years to your life. But, certain eating patterns, and some specific foods and food groups, have been shown to curb risk of age-related chronic disease and promote physiological processes that support healthy aging.

 Even when we know which foods are good for us, it can be hard to figure out the right balance of healthy options that give us a better chance of living longer ― and hard to find sweets that are good for us when the craving strikes.

Here, with the help of three longevity-minded nutrition experts, we break down the way key nutrients impact longevity, plus 12 foods that could add healthy years to your life.

The Meaning of Longevity Foods

There’s no official definition of a longevity food, but for the purposes of this article, the term refers to foods that have been associated with longer life or reduced mortality, reduced risk of chronic diseases that lead to early death, and improvements in biomarkers related to chronic diseases such as cholesterol, blood sugar, inflammation, oxidative stress, and immune function. 

While longevity foods come from a variety of different food groups (which is key for promoting overall nutrient diversity), one overarching principle of diets linked to long life is that they consist predominantly of whole or minimally processed, nutrient-dense plant foods such as fruits, vegetables, and legumes, and smaller amounts of quality animal foods such as omega-3 rich fish, according to Cynthia Sass, MPH, MA, RD, CSSD, a plant-based sports and performance nutrition coach based in Los Angeles.

“From the research, we know this type of eating pattern is linked to longevity, but there are likely several reasons why,” says Sass, adding that this “may include maximizing nutrient intake, optimizing gut microbiome composition and immune function, reducing inflammation, improving mental health (which, in turn, affects physical health), and improving sleep.”

The Best Foods for Longevity

Cruciferous Vegetables

All vegetables are packed with nutrition, but cruciferous vegetables like broccoli, kale, Brussels sprouts and cabbage are powerhouses at helping you live longer. That’s because they are rich in anti-inflammatory, anti-cancer and anti-aging phytonutrients, said Dr. Mark Hyman, an author, family physician and director of the UltraWellness Center in Lenox, Massachusetts.

They’re also an important source of magnesium, a mineral responsible for more than 600 enzyme reactions, Hyman said. Furthermore, cruciferous vegetables are rich in folate, a B vitamin critical for DNA methylation ― the process that switches our longevity genes on and off.

“There’s really no upper limit on how many cruciferous vegetables you can eat, but a good rule is to cover about three-quarters of your plate with them,” Hyman suggested.

Nuts

Nuts offer healthy unsaturated fats, fiber, micronutrients, and antioxidants—and walnuts, specifically, provide the highest levels of heart-healthy omega-3 fats and antioxidants. “One study that tracked over 7,000 men and women for nearly five years found that, compared to non-nut eaters, those who consumed more than 3 one-ounce servings of nuts per week had a 39 percent lower overall mortality risk,” says Sass. (This reduced risk jumped to 45 percent when those nuts were walnuts.) 

Try it: Add nuts to oatmeal or smoothies, snack on apple slices with nut butter, or sprinkle nuts on salads, stir fries, and cooked veggies. You can also combine walnuts with sauteed minced mushrooms as a meat alternative to fill corn tortillas, suggests Sass.  

Fatty Fish

Fatty fish like wild salmon, sardines, anchovies, herring and mackerel are quality sources of protein and the essential omega-3 fatty acids DHA and EPA, Hyman said.

“Eating salmon twice a week is enough to cut your risk of heart attack, arrhythmia, stroke, high blood pressure and elevated triglycerides,” he explained. The omega-3 fats in fatty fish also protect against inflammation, an underlying cause of virtually all chronic and age-related diseases.

Extra Virgin Olive Oil

When it comes to your health, not all oils are created equal. Extra virgin olive oil is rich in healthy monounsaturated fats, antioxidants and polyphenols like oleuropein, Hyman said. Oleuropein is particularly good for anyone who wants to live a longer life, because it has anti-cancer, anti-inflammatory, cardioprotective and neuroprotective properties.

“Just a half-teaspoon a day of extra virgin olive oil can significantly lower the risk of death from cardiovascular disease, neurodegenerative diseases, respiratory diseases and cancer,” Hyman said.

Green Tea

Green tea, particularly matcha (which consists of whole ground green tea leaves), is a great source of vitamin C and polyphenol antioxidants like epigallocatechin gallate (EGCG), says Miyashita. Numerous studies link green tea consumption to benefits such as reduced risk of Azheimer’s and dementia, obesity, cancer, and heart disease. It may even slow skin aging. “In one study of older Japanese adults, those who drank the most green tea were 76 percent less likely to die during the six year study period,” says Sass. “Another found that among over 40,000 Japanese adults followed, women who drank at least five cups of green tea a day had a 23 percent lower risk of death from any cause over an 11-year period.”

Try this: In addition to sipping hot or iced green tea, consider using brewed green tea as the liquid in smoothies, oatmeal, or overnight oats—or even use it to steam veggies or whole grain rice, suggests Sass.

Berries

According to Shiue, berries tend to have a low glycemic load, which means they don’t lead to high spikes in blood sugar ― this can help prevent diabetes. Berries have high levels of antioxidants, which help with cell repair, including cells in the heart. These qualities make berries an excellent choice for dessert when you’re craving something sweet.

Fermented Foods

Kimchi, kombucha, tempeh, miso, sauerkraut and other fermented foods are good sources of “beneficial bugs that help you maintain a healthy gut,” Hyman said.

Red Cabbage 

Red or purple cabbage, along with other cruciferous vegetables—Brussels sprouts, broccoli, cauliflower, kale—are a potent source of sulfur-containing compounds called glucosinolates. Research has linked cruciferous vegetables to lower risk of several chronic diseases, including several types of cancer and neurodegenerative and cardiovascular diseases, possibly related to the antioxidant and anti-inflammatory effects of glucosinolates. In one study analyzing data from 134,796 adults, greater fruit and vegetable intake was associated with reduced risk of mortality, and the effect was particularly strong for cruciferous vegetables. 

Try it: For a unique side dish, try roasted red cabbage—cut in half lengthwise, then slice each half into several ½-inch thick pieces, drizzle with EVOO, season, and roast until the edges start to caramelize.