As you get older, it can be tempting to accept that new aches, pains, fatigue, or other health changes are just a natural part of aging. But do they have to be? If you were to start eating some of the world’s healthiest foods, for instance, could you eliminate some of these age-related ailments?
This is the question internal medicine physician Steven Bowers, D.O., and his wife Elizabeth Shimer Bowers wanted to answer when writing their book Secrets of the World’s Healthiest People. So they tracked down healthy people in their eighth, ninth, and tenth decades of life to ask them what they were eating on a regular basis. And even though the book came out in 2018, the list of foods they put together still holds up as many of the healthiest foods you can eat.
Here, the foods, drinks, and spices that the people interviewed in the book mentioned over and over again.
The world’s healthiest foods to add to your diet
Almonds
Rich in healthy fats, fiber, and protein, these nuts are made for more than snacking. Use slivered almonds as a topping for oatmeal or yogurt, add them to muffin recipes, or use almond flour in place of regular flour in pancakes.
Apple cider vinegar
Apple cider vinegar improves blood sugar by slowing the movement of food through the digestive tract, among other perks. “Some people put apple cider vinegar in water and sip it throughout the day, but I hate the taste of it so I put it in a shot glass and throw it back like I’m doing a shot of tequila,” said Amy Morosini, whose health tips are featured in Secrets of the World’s Healthiest People. “Instead of sucking on a lemon afterward, I bite into a sweet piece of fruit, like a strawberry or tangerine. It’s a healthy shot everyone should do!”
Avocado
With more potassium than a banana, avocados are rich in heart-healthy monounsaturated fats as well as hunger-suppressing fiber.
Beans
Packed with fiber, beans do much more than help to keep you regular. They may also help to regulate blood sugar, improve cholesterol and bolster overall gut health. Add them to chili, mash them into dip, or use them to replace some of the ground beef in tacos and other dishes.
Berries
“Eating blueberries is the one thing I consistently do every single day,” said Kari Dugan, who has 30-year-old energy levels in her 70s. These sweet bites are loaded with antioxidants and polyphenols that deliver a host of benefits. Try cooking blueberries with a touch of maple syrup and pouring over pancakes or waffles.
Black pepper
Black pepper houses powerful pro-health effects. According to one review, it may help regulate fat metabolism and protect against inflammation and oxidative stress.
Broccoli
Loaded with antioxidants, broccoli is a true powerhouse food. Eating broccoli every day may help regulate your digestive system and support your liver and heart health.
Cinnamon
It may help lower blood sugar and reduce inflammation. Plus, it’s a great way to flavor your coffee without adding sugar.
Coffee
Is too much coffee bad for you? That would be a no, assuming you aren’t adding too many sugary sweeteners or creamers to your cup. In addition to perking you up, coffee may help to drop your risk for heart disease, diabetes, and certain cancers. For an extra health boost, try adding spices to your coffee grounds before brewing. For every scoop of ground coffee, add ¼ teaspoon of either ground cinnamon, cardamom, or turmeric to the filter.
Cookies
Shocked to see this on a list of the world’s healthiest foods? As it turns out, the world’s healthiest people have a surprising trait in common: they take a bite out of all of the flavor life has to offer, including dessert. If there’s a sweet you enjoy and you can stop yourself from over-indulging, it definitely deserves a place in your diet.
Cumin
This tasty wonder spice appears in many curry blends. According to a review in Frontiers in Nutrition, it may help improve fasting blood sugar, cholesterol levels, and waist circumference.
Dark chocolate
World’s Healthiest person Asha Mittal avoids all sweets but one: chocolate. Dark chocolate, in particular, has been shown to reduce total cholesterol, LDL (bad) cholesterol, fasting blood glucose, and blood pressure, all of which help improve your heart health and lower your risk of developing a cardiovascular illness.
Garlic
The active ingredient, allicin, may help to keep cholesterol levels low, protect your cells from oxidative damage, and normalize blood pressure and blood sugar. Raw, minced garlic offers the most health bang for your buck, said Dr. Bowers. Add it to fresh homemade salsa, stir into ranch dressings, use minced garlic and olive oil as a topping for toast, or mash it into guacamole.
Game meat
One of the World’s Healthiest People, Mary Etter, lives almost completely off the land. She never buys meat. Instead, she raises chickens and she hunts—for deer (her primary source of protein) or pork from the wild pigs that roam her ranch. While it can be tricky to find, the Academy of Nutrition and Dietetics says that wild game is a lean source of protein that contains many beneficial vitamins and minerals.
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Ginger
About 33 million American adults have osteoarthritis, according to the Centers for Disease Control and Prevention (CDC), and it’s most common among folks over 45. Per the Arthritis Foundation, ginger (especially when combined with black pepper and turmeric) may be more effective for relieving osteoarthritis pain than a placebo or a commercial pain reliever.
Honey
Rich in antioxidants, honey provides a great sugar substitute in smoothies, oatmeal, marinades, or beverages.
Olives
Adopting the Mediterranean diet—which features olives, as well as nuts, vegetables, and fish—may be the most protective dietary move you can make to promote healthy aging.
Popcorn
Full of fiber and light on calories, popcorn is a great snack option—just try to avoid the flavored varieties.
Protein shakes
Charles Eugster looked like a bodybuilder well into his 90s. His secret: the whey protein shake he downed after each workout.
“In order to build muscle, you need a lot of protein, and in old age, your protein synthesis is reduced,” Eugster told the authors of Secrets of the World’s Healthiest People. “Protein supplements are a good way to make sure you get what you need.”
Salmon
Rich in anti-inflammatory omega-3 fatty acids, salmon is one of the best lean protein options you can choose.
Spinach
There are few vitamins and minerals that are NOT in spinach. It’s rich in potassium, magnesium, iron, calcium, and vitamins B6, B9, E, C, and K.
Turmeric
This bright yellow spice is an ancient natural remedy used for a range of conditions, including arthritis, digestive problems, inflammation, headaches, diabetes, and autoimmune disorders, according to Harvard Medical School. Throw a dash of turmeric into your hot or iced latte, add it to coffee grounds, or blend turmeric with chickpeas to create a bright and delicious hummus.
Yogurt
Murray Grossan hasn’t had a cold in over 10 years—and he attributed that long wellness run, in part, to the yogurt he eats daily. “The live bacteria they contain seem to interact with the microbes in our intestines. These 100 trillion microbes produce vitamins such as B6, B12, and K2, they help fight bad bacteria such as E. coli and Salmonella, and they help keep the bowels moving (an important factor to people as they age),” said Dr. Bowers.
Pickles
Pickles and other fermented foods (like kimchi and sauerkraut) are loaded with probiotics, the good bacteria in your gut that impact your immune function, mood, digestion, and even your weight.
Tart cherries
Tart cherries contain anti-inflammatory compounds that boost your brain health, ease stress, and help you fall asleep faster (you can get all the same perks from tart cherry juice, too).
Eggs
Eggs are good for you, despite the warnings you used to hear about them being bad for your cholesterol. They’re a complete protein, plus provide beneficial vitamins, minerals, and plant compounds like vitamin D, folate, choline, antioxidants, and healthy fats.
Beets
Eating beets (or drinking beet juice) may help lower blood pressure, increase endurance, keep your digestive system moving, and fight inflammation, per the Cleveland Clinic.
Chia seeds
Don’t be fooled by their small size: The surprising benefits of chia seeds include aiding in digestion, boosting energy, and supporting heart health.
Tea
People worldwide have sipped tea for thousands of years because of its many hidden health perks, such as improving gut health, protecting the heart, and supporting alertness and relaxation.
—Additional reporting by the Editors of Prevention
This article was originally published in 2018 and has since been updated.
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