'I'm a doctor - people who consistently live longer eat these 8 nutrient-dense foods'

Dr Mark Kovacs, Exercise Physiologist and Longevity Expert at the Kovacs Institute, told GB News: "When we look at populations that consistently live longer and stay healthier, the key theme isn't one miracle food; it's patterns built around nutrient density, anti-inflammatory properties, and metabolic stability."

He explained that living longer comes down to cutting chronic inflammation, keeping muscle mass intact, and supporting the body's metabolic flexibility.

Eight foods consistently stand out in the research, according to Dr Kovacs.

Fatty fish like salmon, sardines and mackerel top the list. They're packed with omega-3 fatty acids that support heart health, reduce inflammation and protect the brain.

"Regular intake is associated with reduced all-cause mortality and improved cognitive aging," Dr Kovacs said.

Extra-virgin olive oil, a staple of the Mediterranean diet, contains monounsaturated fats and polyphenols that help shield against oxidative stress and heart disease. Studies show that higher consumption lowers the risk of dying prematurely.

Leafy greens such as spinach, kale and Swiss chard deliver folate, magnesium and nitrates that boost blood vessel function.

Berries are brilliant too – blueberries, blackberries and strawberries are loaded with anthocyanins and antioxidants that slow cellular ageing and help repair DNA.

Legumes are a longevity staple found in every Blue Zone around the world.

Lentils, beans and chickpeas offer plant-based protein, fibre and resistant starch that feed the gut microbiota and improve metabolic health.

Nuts are fantastic for the heart and brain. Walnuts, almonds and pistachios provide healthy fats, minerals and polyphenols.

"Just a handful a day has been associated with 20-30 per cent reductions in cardiovascular risk," Dr Kovacs noted.

Fermented foods like yoghurt, kefir, kimchi and sauerkraut help build a diverse microbiome.

This is strongly connected to immune regulation, brain health and lower inflammation throughout the body.

Dr Kovacs pointed out that what's happening in your gut has a massive impact on how well you age overall.

Green tea rounds out the list of foods that boost longevity, as it's packed with catechins, particularly EGCG, which enhance cellular repair and combat oxidative stress.

"Long-term consumption is linked to better metabolic control and reduced cardiovascular disease risk," Dr Kovacs explained.

But here's the thing – you don't need to be perfect.

Dr Kovacs said: "In practice, longevity nutrition is about consistency, not perfection. The best pattern combines whole, minimally processed foods, plant-dominant diversity, healthy fats, and sufficient protein to maintain muscle across the lifespan."

He stresses that small, steady habits matter most, adding: "What we eat daily either accelerates or slows biological ageing."

It's not about dramatic changes; it's about making better choices consistently over time.