The monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.
Yogurt is a rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.
FIsh is an abundant source of omega-3 fats, which help prevent cholesterol build-up in arteries and protect against abnormal heart rhythms.
Cocoa is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaning youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney and dementia.
Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.
Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss. Red wine, in particular, contains resveratrol, a compound that likely contributes to its benefits – and, according to animal studies, may activate genes that slow cellular aging.
Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.