7 Superfoods You Need for a Longer, Healthier Life

UPDATED: May 27, 2024
PUBLISHED: March 4, 2017

Is it true that you can add years to your life by making smarter food choices? Believe it or not, it is!

Our life span is dependent on several factors; however, following a healthy lifestyle and sticking to a nutrient-packed diet can slow the aging process and help ward off age-related diseases, including heart disease, osteoporosis and diabetes.

Related: 6 Easy (and Tasty!) Ways to Eat Healthy

Check out these age-reversing superfoods to help you live a happier, healthier and longer life:

1. Fish

A protein-rich, abundant source of omega-3 fats, fish will help prevent cholesterol buildup in arteries. When you or your loved one can’t decide between the 8-ounce filet or the pan-seared salmon on the menu, always go for the salmon. Red meat can actually clog arteries, raise cholesterol levels and even blood pressure.

2. Yogurt

Yogurt is full of calcium, just what the doctor ordered to keep our bones strong as we age. Look for yogurt that contains vitamin D, which helps your body absorb this important mineral. Yogurt also aids in digestion and is packed with protein. Don’t forget to eat it with fruit for additional benefits.

3. Chocolate

Believe it or not, chocolate is also an anti-aging superfood. Rich in flavanols, chocolate can help maintain blood vessels and lower the risk of high blood pressure, type 2 diabetes, kidney disease and dementia. These benefits come directly from the cocoa powder used to make chocolate, so it is more beneficial to eat dark chocolate than milk chocolate.

4. Nuts

Nuts are rich sources of unsaturated fats and make a great healthy snack when paired with grapes. Nuts are also a great source of vitamins, minerals and other phytochemicals, including antioxidants. Feel free to pair with a glass of red wine, which can protect against heart disease, diabetes and age-related memory loss. It also contains resveratrol that can activate genes that slow cellular aging.

5. Olive Oil


Yes, it’s good for you, but consume in moderation.


Olive oil is packed with healthy monounsaturated fats that fight against both heart disease and cancer. It can also be linked to brain health and cancer prevention. Yes, it’s good for you, but consume in moderation. Keep in mind olive oil is high in calories, and two tablespoons a day is plenty.

6. Eggs

A great source of protein, eggs help protect you from bone deterioration. They contain B vitamins that are shown to reduce brain inflammation, which might fight against the development of Alzheimer’s. The yolk is also packed with nutrients that help prevent macular degeneration, the leading cause of blindness.

7. Blueberries

Blueberries are full of antioxidants that can prevent and minimize damage to your cells. A recent study conducted by the City of Hope Hospital suggests blueberries might also have the ability to fight tumor growth and combat against cancer-causing free radicals. Try adding other purple-colored foods to your diet, such as purple potatoes, raspberries and eggplant, which all provide similar benefits.

With benefits ranging from promoting heart health to combating cancer, these superfoods can help you eat your way to a longer and healthier life. The first step toward healthy aging is a nutritious diet, so make the right choices and eat foods that can help support your body’s systems for years to come.

Related: 4 Healthy Habits You Already Know but Aren’t Doing

Peter Ross co-founded SH Franchising with Tony Bonacuse after a successful and distinguished career in business and marketing that included positions with ADP, Ernst & Young and Intuit. Peter is the CEO for Senior Helpers and has led the organization to become a national leader in non-medical in-home care for seniors. He also serves as the president of the Home Care Association of America’s board of directors. He has devoted his career to helping in-home care excel and to improve service at all levels.