Did we mention that they’re also delicious?

It may feel like time has stopped since we all began sheltering at home, but the truth is that we’re all still aging. The good news, though, is that by choosing foods that reduce your risk for chronic disease, you can extend your lifespan. Ready to live long and well? Here are 7 foods you should add to your plate.


Nuts are rich in fiber and omega-3 fatty acids, which increase longevity by preserving telomere length, according to a 2019 study. (Telomeres are the “caps” that protect the ends of DNA.) Shorter telomeres are linked to age-related disease—but fueling up on nuts like walnuts, cashews, and almonds can help keep them in check.


Carrots contain carotenoids, a powerful antioxidant. Research shows that carotenoids can prolong your lifespan by fighting oxidative stress and delaying telomere shortening. Add carrots to your smoothie or soup to enjoy these benefits.


Known for its rich and creamy texture, avocados have been shown in studies to support healthy aging. They offer fiber, antioxidants, and healthy fats, all of which improve cardiovascular health and inflammation. The fats even increase the bioavailability of carotenoids in other foods, making avocado the perfect salad ingredient.


The lycopene in tomatoes has been demonstrated to decrease your risk of cardiovascular disease, the leading cause of death in the world, according to the World Health Organization. Tomatoes and tomato sauce are excellent sources, along with watermelon and pink grapefruit.

Fatty Fish

Eating fatty fish twice a week can help you live longer: With its high level of omega-3 fats, fatty fish like salmon protects the heart by reducing hypertension and inflammation. It’s an excellent swap for red meat, which has been shown to speed up aging.

Flax Seed

Flax seed is another great source of heart-healthy omega-3 fats and fiber, according to a 2018 study from the University of Manitoba, Winnepeg. Plus, the fats enhance longevity by protecting telomere length. Add flax seed to oatmeal, yogurt, or muffins for a hint of nuttiness.

Green Tea

Prolong your lifespan by sipping on green tea. The popular drink is high in catechins, which research has shown are anti-oxidative compounds that keep chronic disease at bay. Drink it hot, cold, or in a unique dish like green tea soup.