Fruits

Fruit provides fiber, potassium, vitamins, and naturally occurring plant compounds.

Legumes

Beans, lentils, and chickpeas provide protein, fiber, and other nutrients.

Whole grains

Whole grains can provide fiber and important micronutrients.

Nuts and seeds

These provide unsaturated fats, protein, fiber, and minerals.

Fish

Fish can provide high-quality protein and, depending on the species, omega-3 fatty acids.

Fermented foods

Foods such as yogurt and certain fermented vegetables can be part of a healthy diet, although claims that one fermented food dramatically extends lifespan require much stronger evidence.

The bigger picture is much more important than one ingredient.

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What About the Mediterranean Diet?

One of the dietary patterns frequently studied in relation to cardiovascular health and healthy aging is the Mediterranean-style diet.

It emphasizes vegetables, fruits, legumes, whole grains, nuts, olive oil, and other minimally processed foods, with moderate amounts of fish and other animal products.

Research has associated this dietary pattern with several favorable health outcomes, particularly regarding cardiovascular and metabolic health.