1. Fruits and vegetables
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One of the best ways to promote good health and longevity is to increase your intake of fruits and vegetables: According to a study published in the journal Circulation, eating two servings of fresh produce a day could reduce your risk of death from heart disease or stroke by 30%.
2. Legumes
Legumes such as beans, lentils, and chickpeas are an economical and readily available way to add protein, fiber, and other essential nutrients to your diet. They are easy to find at grocery stores at minimal cost and contain many antioxidants that may reduce the risk of cancer and heart disease. In addition, they are rich in soluble fiber, which stabilizes blood sugar and lowers cholesterol.
3. Fish
Enhancing your diet with fish is a simple way to improve your health. Researchers have even found that eating fish twice a week can reduce the risk of death from any cause by 17%. Fish is not only a source of protein, but it also provides essential vitamins, minerals and phytochemicals that protect you against cancer and heart disease. Fatty fish such as salmon, mackerel, herring, sardines and tuna are especially rich in omega-3 fatty acids, which are associated with a lower risk of chronic diseases and aging.
4. Nuts
Nuts are packed with healthy fats, protein, fiber, and minerals that can help with weight management. Plus, they contain antioxidants that may fight cancer and improve cognitive function, according to Harvard Health Publishing.
5. Whole grains
Whole grains are a great way to increase fiber in your diet and also contain essential vitamins, minerals, and phytochemicals that may reduce your risk of disease.
6. Seafood
Regular consumption of seafood has been shown to lower the risk of heart disease, depression and Alzheimer's. Additionally, the omega-3 fatty acids in fish help protect the brain and reduce inflammation. Seafood is also rich in essential nutrients like vitamin A, B vitamins and minerals that are essential for healthy vision, bone growth and more.
