Foods Doctors Eat Every Day for Maximum Healthspan

5. Beans & legumes (lentils, chickpeas)

Beans and legumes supply fiber, plant protein, and micronutrients that support blood sugar control and cardiovascular health—traits tied to longer, healthier lives in population studies. Regular legumes are associated with lower risk markers for chronic disease in dietary research, and health bodies like the American Heart Association encourage them as part of a heart-healthy eating pattern. A solid serving is roughly half to one cup cooked; add beans to soups, salads, stews, or mash them into spreads like hummus. If you’re new to beans, increase intake gradually and use soaking, rinsing, or herbs such as cumin and fennel to reduce digestive discomfort. For kidney disease patients or those on specific diets, check with a clinician about potassium and phosphorus content before major increases. Overall, legumes are a cost-effective, versatile foundation for daily meals that support metabolic resilience.

6. Nuts (walnuts, almonds)

Eating a small daily portion of unsalted nuts is one of the simplest habits with consistent evidence behind it. Nuts provide unsaturated fats, fiber and plant protein; across large studies, regular nut consumption is linked to lower cardiovascular risk and all-cause mortality. A practical serving is one ounce—about a small handful—each day. Walnuts are a particularly good choice for omega-3 ALA, while almonds offer vitamin E and magnesium. Use nuts as snacks, sprinklings over salads, or blended into yogurt toppings. Because nuts are calorie-dense, keep portions measured if you track energy intake. People with nut allergies must avoid them completely and can use seeds like pumpkin or sunflower seeds for similar texture and nutrients. If you’re watching sodium or added flavors, choose raw or dry-roasted unsalted options.