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Foods such as beans, berries, Greek yogurt, soybeans, olive oil, fatty fish, and leafy green vegetables, when consumed regularly, contribute to a long and healthy life.

Your daily diet is the golden key to longevity. Prioritizing whole, nutrient-rich foods not only helps ward off chronic diseases but also helps you maintain vitality over time.

Below are 7 food groups highly rated by nutrition experts for supporting a long and healthy life:

Beans (black beans, red beans, soybeans, etc.)

Beans are considered the "poor man's meat," but their nutritional value is extremely high. They provide a rich source of protein along with iron, zinc, folate, and potassium.

Beans contain complex carbohydrates, which release energy slowly and stabilize blood sugar. Importantly, this group contains almost no saturated fat or cholesterol, making them extremely heart-friendly.

Greek yogurt is renowned as a rich source of probiotics, supporting digestive health, oral health, and even gynecological health. (Image: Thanh Trang)

Berries (blueberries, strawberries, raspberries...)

These small fruits are a "treasure trove" of antioxidants (anthocyanin, resveratrol). They protect cells from free radical damage, reduce inflammation, and lower the risk of cancer and cardiovascular disease.

A 2024 study in the US showed that people who eat a lot of berries have a significantly lower mortality rate. Just three servings of berries a day can help you maintain mental sharpness and physical stamina.

Plain Greek Yogurt

Greek yogurt is renowned as a rich source of probiotics, supporting digestive health, oral health, and even gynecological health.

Probiotics help improve diabetes, osteoporosis, and weight management – ​​common problems as we age. They are also an ideal source of calcium and magnesium for bones.

Soybeans and Soy Products

Soybeans are one of the rare plant-based foods with a huge amount of protein (16g of protein in every half cup of roasted soybeans), greatly supporting cell repair and maintaining muscle mass.

A 2020 study linked the consumption of fermented soybeans to a reduced risk of death thanks to isoflavones, which help with weight loss, lower cholesterol, and fight cancer.

Olive Oil

This is a top choice for healthy cooking because it contains monounsaturated fatty acids (oleic acid) that inhibit inflammatory proteins.

Olive oil helps lower bad cholesterol (LDL), thereby lowering the risk of stroke. A 2022 study showed that consuming olive oil helps reduce mortality rates from cancer, heart disease, and neurodegenerative diseases.

Fish and Seafood

Fatty fish like salmon, sardines, and mackerel are valuable sources of omega-3s, powerful anti-inflammatory agents for the brain and heart.

Replacing red meat with fish at least twice a week, as part of a Mediterranean diet, helps reduce the risk of high blood pressure and cognitive decline in older adults.

Dark Green Leafy Vegetables (kale, spinach, broccoli, etc.)

This food group is packed with essential vitamins (A, C, E, K) and minerals to boost the immune system.

The high polyphenol content in green vegetables helps repair DNA damage and prevent cell damage. Fiber and resistant starch in green vegetables are also powerful allies in controlling blood sugar and combating obesity.

While genetics are unchangeable, your lifestyle and diet are within your control. In addition to adopting diets like the Mediterranean or DASH, you should maintain six "golden" habits: regular exercise; mental health care; sufficient sleep; and adequate hydration. Absolutely no smoking, limited alcohol consumption, and stress management are also crucial.