In 2026, we often have the impression that we only talk about longevity. Some podcasters plan to live forever (I wish them luck!), but perhaps more productively, there is a growing conversation about how to live. GOOD until old age – something we call lifespan. After all, it’s not as fun living to 100 if you have heart disease and chronic pain.
When it comes to improving both longevity And When it comes to health, one of the simplest places to start is with your diet. And it doesn’t matter how old you are; It’s really never too late to start, according to Dr. Dariush Mozaffarian, MD, cardiologist, director of the Food is Medicine Institute at Tufts University and author of the new book Food is medicine: healing our bodies, nourishing our minds and transforming our food system.
“Some of the early research I conducted involved older people, with an average age of 70 at baseline and followed for many years. Even later in life, healthy eating habits can make a big difference,” says Dr. Mozaffarian. Parade. “People view a healthy diet as an investment that pays off decades later. Of course, that’s true, but the body is also influenced remarkably quickly by what we eat. Significant effects of food on our metabolism, mind, energy and gut microbiome can occur within weeks or even days.”
Related: I Took a ‘Longevity Vacation’: Here’s What I Learned and How You Can Book One, TooHis research found that over months or even years, the right food choices can significantly improve high blood pressure, high cholesterol, type 2 diabetes, fatty liver disease, heart disease and other chronic conditions. “Whether you’re 25 or 85, your next meal is an opportunity to improve your health,” emphasizes Dr. Mozaffarian.
But what do “good food choices” really mean and how can they make us live longer? Here’s what you need to know. 🩺SIGN UP for Parade’s health newsletter with expert-approved tips, healthy foods, exercises, news and more to help you stay healthy and feel your best.💊
The #1 Dietary Change That Can Improve Longevity
Dr. Mozaffarian says there’s one specific eating habit change that will help you live longer: shopping and cooking your own food rather than eating out. “Changing one food won’t make a big difference,” he explains. “What will make a difference is shopping for groceries – real food – more often and cooking or even preparing your meals and snacks as much as possible. »
Among specific foods to buy at the grocery store, Dr. Mozaffarian suggests opting for berries, nuts, fish and yogurt. “Served after course, the health benefits of these foods are striking. Try eating a handful of berries and nuts, along with a cup of natural yogurt, every day, and fishing several times a week,” he says.
Related: “I’m a longevity expert: add these 3 (delicious) foods to your diet if you want to live longer”
And don’t be afraid of fat! “Enjoy a plethora of plant-based oils, whether from fruits, nuts, or seeds, as well as fresh avocados and oily fish,” says Dr. Mozaffarian. Parade. “Full-fat yogurt, cheese and milk are good choices; it’s more important to avoid sweeteners and other additives in your dairy products.”
Food swaps that make a real difference to heart health and longevity
When it comes to which foods you should ditch and which you should replace, Dr. Mozaffarian also has some suggestions.
“First, replace your refined bagel, pastry, donut, cereal, or toast with plain, full-fat yogurt with raisins, berries, banana slices, and almonds or walnuts,” he recommends. “You’ll get all the nutrients you need without the excess of fast-digesting starches and added sugars.”
Next, move the white stuff (white bread, white rice, pasta) from the center of the plate to the side. “Don’t eat your cereal first on an empty stomach. Mix it with other foods,” says Dr. Mozaffarian.
Related: Longevity experts say this daily habit matters more than supplements
You’ll also want to replace processed or packaged snacks with a bag of nuts, dates, figs and raisins, or sliced apples, a quartered orange, or carrots and hummus. “You’ll enjoy it more, feel more satisfied, and have more energy,” says Dr. Mozaffarian. “Finally, replace your store-bought cookies, candies, cakes, and other sweets with dark chocolate, preferably 70 percent cocoa or higher, or all-natural ice cream topped with berries and nuts. Dessert can both taste good and be reasonably good for you.”
And there’s one “healthy” food that Dr. Mozaffarian begs you to stop buying: ultra-processed, high-protein foods. “If you’re not regularly lifting weights or doing other strength-training exercises, adding protein to your diet won’t do any good. It’s best to get your nutrients from real foods,” he says.
What a day of eating looks like for Dr. Mozaffarian
So what does a day spent eating look like for a cardiologist who studies the impact of diet not only on heart health, but also on longevity? “I love food. I don’t count calories, I don’t avoid fat, and I understand that eating well doesn’t mean sacrificing flavor or pleasure,” says Dr. Mozaffarian. This is what his meal day looks like:
Breakfast: A frozen banana smoothie with peanut butter or berry and nut yogurt.
Lunch: A hearty vegetable soup or salad made with chickpeas, goat cheese and apple slices.
Dinner: Salmon, rice, yogurt and diced cucumber, tomato and red onion salad for dinner; or a grilled corn tortilla with a mixture of cheese, beans, peppers, zucchini and avocado.
As for snacks? “I snack on nuts and fruit, and 70% cocoa dark chocolate is an afternoon tradition,” says Dr. Mozaffarian.
The key is to organize around foods that you love and that are also incredibly nourishing, he emphasizes. “Indeed, true flavor is almost inseparable from beneficial function: the healthiest foods are often the most naturally delicious. »
Dr. Mozaffarian also points out that for many, eating healthy is difficult – and for some, downright impossible. “That’s why much of my work has focused not only on foods that produce good health, but also on how to change our systems and policies so that everyone can eat well,” he explains. “We are facing a national nutrition crisis. And we can fix it.”
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Related: We asked 7 experts what exercise they wish everyone over 50 would start doing – they agreed on 1
Sources:
Mozaffarian, D, Kamineni, A, Carnethon, M, Djoussé, L., Mukamal, KJ and Siscovick, D. (2009). Lifestyle risk factors and development of diabetes mellitus in the elderly: study on cardiovascular health. Archives of internal medicine, 169(8), 798-807.
This story was originally published by Parade on November 2, 2026, where he first appeared in the Health and wellness section. Add a parade as Favorite source by clicking here.
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