The Centenarian Secret: 22 Foods Doctors Eat Every Day for Maximum Healthspan

7. Nuts: The Energy-Rich Snack of Centenarians

Nuts—almonds, walnuts, pistachios, and more—are a daily staple in the kitchens of many doctors and health-focused elders. Why? These bite-sized snacks deliver healthy fats, protein, and minerals, all in a form that supports sustained energy and heart health. Centenarian research finds that nuts are linked with longer lifespans and lower chronic disease rates. Doctors recommend about a small handful each day—unsalted and unroasted for the most benefit. Pack them in a pocket for on-the-go fuel, or sprinkle on cereals and salads for extra crunch. If allergies are a concern, seeds like pumpkin or sunflower offer similar perks. Choosing nuts as a snack is a delicious, satisfying commitment to both well-being and pleasure. Simple steps really do add up over time, supporting active longevity in the most enjoyable way.

8. Black Tea: The Flavanol-Rich Vascular Smoother

While green tea often gets the spotlight, black tea is a daily staple in many longevity diets and is specifically championed by cardiologists for its high flavanol content. Flavanols are powerful antioxidants that support endothelial function—the health and flexibility of your artery walls. They help increase the availability of nitric oxide, the molecule that signals blood vessels to relax, which directly contributes to lower blood pressure and better circulation. Studies suggest that drinking two to three cups of black tea daily can be associated with a reduced risk of cardiovascular events. This simple, warming habit is a practical, gentle way to preserve the youthful elasticity of your arteries and enhance vascular health over a lifetime.