18 Anti-Aging Foods That Fight Inflammation and Disease to Promote Longevity

3. Nuts, Berries, and Clear Conscience Snacks

berries

One large-scale, 30-year long study found that people who regularly ate one ounce of nuts at least seven times per week were 20 percent less likely to die for any reason, compared to those who avoided nuts in their diet.

Eating nuts at least five times a week corresponded to a 29 percent reduction in mortality risk due to heart disease; a 24 percent reduction for respiratory disease; and an 11 percent reduction for cancer.

Raw nuts are an excellent source of healthy fats, which you need more of once you start cutting non-vegetable carbs out of your diet. They also contain plenty of valuable vitamins and minerals, and make for an overall great snack when energy levels are flagging.

All nuts are not necessarily created equal though. My favorite nuts are macadamia and pecans, as they provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein.

Berries of all kinds contain concentrated amounts of disease-fighting phytochemicals known to boost your immunity, prevent cancer, and protect your heart.

They’re also lower in sugar than many fruits so they’re less likely to destabilize your insulin levels, making them another great contender for a quick guiltless snack.

Dark Chocolate, Another Winner

Then there’s chocolate. Provided you stick with dark chocolate, gut bacteria will break down and ferment its components, turning them into anti-inflammatory compounds that benefit your health.

In fact, research has linked dark chocolate consumption to over 40 distinct health benefits, including longevity. As noted in the featured article:7

“A 1999 Harvard study of 8,000 men discovered that those who ate chocolate as many as three times a month lived a year longer than those who didn’t.”

The closer your cocoa is to its natural raw state, the higher its nutritional value; ideally, your chocolate or cocoa should be consumed raw (cacao).