Living a longer, healthier life doesn’t require a complete diet overhaul. In many cases, it starts with adding more of the right foods to your plate. Experts say certain nutrient-dense staples are packed with antioxidants, healthy fats, vitamins, and minerals that help fight chronic inflammation—one of the key drivers of aging and age-related diseases.
Over time, persistent inflammation has been linked to heart disease, cognitive decline, diabetes, and other conditions that can shorten lifespan. Fortunately, registered dietitians and physicians say incorporating a few anti-inflammatory foods into your weekly routine can help protect your body, support healthy aging, and boost longevity. Here are two of the top foods experts recommend eating regularly for a longer, healthier life.
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1. Wild-Caught Salmon
When it comes to longevity, omega-3–rich seafood tops registered dietitian Amy Shapiro's list—salmon, in particular, is a standout. Not only is it delicious, but its powerful fatty acids support heart and brain function, reduce inflammation, and lower the risk of chronic diseases tied to aging. That means better focus, better cardiovascular health, and improved longevity potential over time.
Wild-caught salmon is packed with EPA and DHA omega-3s, vitamin D for strong bones and immune health, selenium for thyroid support, and high-quality protein to keep muscles strong as you age.
Shapiro recommends making salmon a weekly staple. "I recommend 2–3 servings per week. Add it baked, grilled, or air-fried to salads, grain bowls, or pair with veggies for a simple dinner," she says. And don’t stress about finding it fresh. According to Shapiro, "Frozen is just as good as, or often better than, fresh and is more easily available for cooking regularly."
2. Leafy Greens
It's not always about meat or seafood—don't forget to eat those greens, too! Dr. Sarah Bonza, MD, board-certified US physician, emphasizes the importance of incorporating leafy greens such as spinach, kale, and collards into your diet for a longer life.
She notes, "Leaves are rich in vitamins, minerals, and antioxidants, and help to fight chronic inflammation and oxidative stress, two factors implicated with aging." These nutrient-packed greens not only support overall health but also promote gut health and aid in controlling blood sugar levels, reducing the risk of chronic diseases that can impact longevity.
