A diet rich in legumes, berries, and leafy greens could be the key to a longer, healthier life, with studies showing significant benefits for heart health and cellular protection.
These foods have been linked to reduced inflammation, improved cardiovascular function, and enhanced cognitive health, according to nutrition expert Rob Hobson.
Research has demonstrated their powerful impact on longevity through various mechanisms, from stabilising blood sugar levels to protecting cells from oxidative stress.
The combination of these nutrient-dense foods provides essential vitamins, minerals, and antioxidants that support healthy ageing and help prevent chronic diseases.
Leafy greens support heart health through their potassium content
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Rob spoke to GB News and recommended having leafy greens in your diet for the significant health benefits they provide.
He said: “Leafy greens like spinach and kale are packed with vitamins A, C, and K, along with folate, magnesium, potassium, and fibre. These nutrients play a crucial role in supporting cellular repair, reducing inflammation, and promoting both heart and brain health which are the key pillars of a diet focused on longevity.
“A 2018 study published in Neurology, found that eating more leafy greens is linked to slower rates of cognitive decline. This is due to compounds like lutein and beta-carotene, which help protect neurones from oxidative damage and lower the risk of neurodegenerative diseases like Alzheimer’s.
“Leafy greens also support heart health through their potassium content, which helps regulate blood pressure, and dietary nitrates that enhance vascular function by boosting nitric oxide levels. Polyphenols and antioxidants in these foods also help combat chronic inflammation that underpins many health conditions like cardiovascular disease, type 2 diabetes, and cancer.”
The nutritionist also advised including berries in your diet as it can help people with their cardiovascular and metabolic health.
He said: “Berries like blueberries, strawberries, and raspberries are packed with antioxidants, particularly anthocyanins (found in blue and purple fruits) that help protect cells from oxidative stress and reduce the risk of chronic diseases.
“A 2019 review in Advances in Nutrition highlighted how the polyphenols in berries contribute to cardiovascular and metabolic health which are both essential for healthy ageing.
“Regularly eating berries can improve heart health by enhancing blood lipid profiles and reducing inflammation, which helps lower the risk of heart disease.”
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Berries like blueberries, strawberries, and raspberries have bundles of antioxidants
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The third type of food the nutritionist recommended people incorporate into their diets is legumes.
Rob said: “Legumes, which includes lentils, chickpeas, and black beans are plant-based foods which are rich in protein, fibre, and micronutrients like magnesium and potassium, all of which contribute to gut health, stabilise blood sugar levels, and support cardiovascular health.
“Research highlights their role in promoting a longer life – a 2018 study published in The American Journal of Clinical Nutrition linked higher legume consumption to increased lifespan in Mediterranean populations.
“Additionally, a systematic review and meta-analysis in Public Health Nutrition highlighted the protective effects of legumes against cardiovascular disease, further emphasising their place in a diet tailored to support healthy ageing and longevity.”