By Charlotte Smith

Copyright walesonline

A doctor has revealed the everyday foods linked to longer life—and they’re probably already in your kitchen. From greens to grains, these humble ingredients have been scientifically proven to protect your heart, brain, and waistline thanks to their impressive nutritional profile. Besides pricey supplements or exotic powders, Professor Franklin Joseph, head of Dr Frank’s Weight Loss Clinic, says the key to a healthier, longer life is filling your plate with simple, fibre-rich staples. “People often overcomplicate nutrition, but the science is clear,” he said. “The populations that live the longest eat diets packed with plant-based fibre, slow-release carbs and protective nutrients. These are foods that keep you lean, protect your heart and lower your risk of killer diseases like cancer, diabetes and stroke.” Professor Franklin Joseph serves as the head of Dr Frank’s Weight Loss Clinic and is a Consultant Physician specialising in Endocrinology, Diabetes, and Internal Medicine. He has expertise in managing obesity through medical means, focusing on the most recent licensed treatments and conducting leading clinical trials related to obesity and diabetes therapies. Professor Joseph also chairs the Western Cheshire Diabetes Network. Here are the five ‘tasty’ foods Prof Joseph says to eat every day, alongside a healthy and balanced diet, if you want to boost your chances of reaching the age of 100. From kidney beans to lentils and chickpeas, legumes are packed with plant protein and soluble fibre. “Studies from Blue Zones – the world’s longest-living communities – show beans are eaten daily,” Prof Joseph said. “They stabilise blood sugar, lower cholesterol and keep you feeling full, which is crucial for both weight management and disease prevention.” When incorporated into a healthy diet, beans can boost lifespan. They’re packed with nutrients and high in fibre and are a key part of the diets in Blue Zones—places famous for their long-lived residents. Eating beans regularly is linked to a reduced risk of heart disease and type 2 diabetes, all thanks to their soluble fibre and complex carbs. This cheap breakfast staple could add years to your life. “The beta-glucan fibre in oats reduces cholesterol, supports gut health and helps regulate appetite,” Prof Joseph explained. “A simple bowl of porridge is one of the most effective longevity foods you can eat – and it costs pennies. ” Although oats alone won’t ensure a longer life, including them in a healthy diet could help boost longevity by lowering the chances of early death, particularly from heart disease. They’re packed with fibre that aids in managing cholesterol and blood sugar levels, plus they have antioxidants, vitamins, and minerals that support overall health. To get the most out of their health perks, it’s best to opt for plain, unprocessed oats and combine them with protein for a well-rounded meal. Spinach, kale and chard are brimming with vitamins, minerals and antioxidants. “Leafy greens are low in calories but high in compounds that reduce inflammation and protect against cancer,” Prof Joseph said. “They’re also a rich source of nitrates, which help lower blood pressure.” Research indicates that a diet abundant in leafy greens can lead to a longer, healthier life by lowering the chances of chronic illnesses like heart disease and some cancers, while also possibly slowing down the biological ageing process. Leafy greens, including spinach, kale, and collard greens, promote overall health and might reduce the risk of early death. Whether it’s blueberries, strawberries or raspberries, berries are longevity powerhouses. “They’re packed with polyphenols that protect brain health and may slow ageing at the cellular level,” Prof Joseph said. “Adding a handful to your oats or yoghurt each day is a simple way to reap the benefits.” Adding berries to your meals could boost your lifespan by lowering the chances of serious chronic illnesses and promoting healthy ageing. Research indicates that eating a variety of flavonoid-rich foods, such as berries, is linked to reduced risks of heart disease, type 2 diabetes, and some cancers. Berries are loaded with essential nutrients like vitamins, minerals, fibre, and antioxidants, all of which play a role in maintaining good health and may help ward off age-related issues. While higher in calories, nuts like almonds and walnuts are consistently linked to longer lifespans. “Nuts provide healthy fats, protein and antioxidants,” Prof Joseph explained. “A small handful a day has been shown to lower heart disease risk and support healthy ageing.” Eating nuts regularly is linked to a longer lifespan, with research indicating a lower risk of dying from various causes, including specific illnesses like heart disease. Nuts are packed with essential nutrients like fibre, protein, healthy fats, and antioxidants that promote heart health and general wellness. Although studies suggest a solid connection between all these foods and longevity, it’s crucial to remember that these are observational studies showing a correlation rather than a direct cause-and-effect link. Prof Joseph stresses that these aren’t magic bullets but part of a bigger lifestyle picture. “Longevity is about consistency. If you eat these foods daily, stay active, and maintain a healthy weight, you’re stacking the odds in your favour,” he said. People spend a fortune chasing anti-ageing products, but the truth is you can find the real secrets to a longer life on the supermarket shelves.”