Foods Doctors Eat Every Day for Maximum Healthspan

7. Olive oil (extra-virgin)

Extra-virgin olive oil is the primary fat in Mediterranean-style diets and offers monounsaturated fats plus antioxidant phenolic compounds. The PREDIMED trial and related research support benefits for cardiovascular outcomes when olive oil is used as the main dietary fat alongside nuts and vegetables (Estruch et al., NEJM). A practical daily approach is one to two tablespoons—used in salad dressings, drizzled over cooked vegetables, or for low-heat sautéing. Choose confirmed extra-virgin labels for higher polyphenol content and flavor. Keep in mind olive oil is calorie-rich, so measure portions rather than free-pouring. For those who cook at high temperatures, use oils with higher smoke points when appropriate and keep olive oil primarily for finishing and medium-heat uses. Quality and storage (cool, dark place) also help preserve its beneficial compounds.

8. Whole grains (oats, barley)

Whole grains like oats and barley bring fiber, B vitamins and resistant starch that support gut health and steady blood sugar. Large cohort studies consistently show whole-grain intake is associated with lower risk of chronic disease and improved longevity markers, and public health guidance recommends replacing refined grains with whole-grain alternatives. A reliable daily choice is a bowl of oats (about half to one cup cooked) or a side of barley in a grain bowl. Overnight oats, whole-grain toast, and pilafs are simple ways to include grains at meals. If you have celiac disease or non-celiac gluten sensitivity, select certified gluten-free whole grains such as quinoa, buckwheat, or certified gluten-free oats. Whole grains also pair well with legumes and vegetables to create balanced, affordable meals that support long-term metabolic health.