If you're looking for a magic formula for a long, healthy life, the bad news is that there isn't one. But the good news is that some foods can increase your chances of living longer and better.

Changing your diet and getting more exercise are key steps to living a longer life. You don't have to be perfect, but it's important to fill your plate with natural foods like whole grains, vegetables, fruits, fish, eggs, and nuts. The fewer processed foods in your diet, the better for your long-term health.

Dark leafy herbs

Greens like spinach, kale, and arugula are full of fiber and folate, which protect your heart and reduce your risk of certain types of cancer. A plate full of these greens every day can do wonders for your health.

Fish

Salmon and sardines are excellent sources of protein and omega-3 fatty acids, which reduce the risk of heart disease, inflammation, and high blood pressure. Eating fish twice a week is an excellent habit for longevity.

CROPS 

Whole grains like oats, quinoa, and brown rice help lower cholesterol and improve heart health. They also reduce the risk of type 2 diabetes and help maintain a healthy weight.

Extra virgin olive oil

This oil is rich in healthy fats, antioxidants, and polyphenols that fight inflammation and protect the heart and brain. Even a small spoonful a day can make a big difference in your long-term health.

Mulberries

Berries, blueberries, and strawberries are low in sugar and packed with antioxidants that help repair cells and protect the heart. They're a great alternative to a healthy dessert.

Fermented foods

Foods like sauerkraut improve gut health and reduce inflammation. A healthy gut is key to a healthy body and a longer life.

Nuts and seeds

Almonds, walnuts, pumpkin seeds, and sunflower seeds are excellent sources of protein, fiber, and healthy fats. They help reduce visceral fat and improve insulin sensitivity.

Plain yogurt

Natural yogurt, especially Greek yogurt, is rich in protein, calcium, and magnesium. It also contains GABA, a neurotransmitter that calms the body and improves sleep.

Dark chocolate

A piece of dark chocolate (with over 75% cocoa) is not only delicious, but it also reduces the risk of heart attacks, strokes, and diabetes. It contains antioxidants that improve memory, mood, and brain health.

Ultimately, the secret to longevity is not just what you eat, but how you balance it all out. Eat with love, move as much as possible, and don't forget to enjoy every day!