Foods Doctors Eat Every Day for Maximum Healthspan

9. Green tea

Green tea delivers catechins such as EGCG, compounds studied for their antioxidant and vascular effects. Observational research—most notably large cohort studies in East Asia—has linked regular green tea consumption with lower cardiovascular mortality and improved metabolic markers over time. A practical approach is one to three cups daily or occasional matcha, which concentrates tea’s bioactives. Brew it without heavy sweetening to keep benefits intact. Be mindful of caffeine sensitivity; decaffeinated options and smaller servings help people who are sensitive. As with concentrated extracts, discuss high-dose supplements with your clinician, especially if you take medications metabolized by the liver, because concentrated supplements can interact with some drugs.

10. Fermented soy (miso, tempeh)

Fermented soy foods such as miso and tempeh offer both soy bioactives and fermentation-related compounds that may support gut health and nutrition variety. In regions with high longevity, fermented soy often appears as a regular, modest part of meals. A daily small portion—like a small bowl of miso soup or a serving of tempeh—adds protein and probiotics while fitting into diverse food patterns. Fermented options differ from processed soy products and can be more compatible with traditional culinary uses. Watch sodium in miso; choose lower-salt varieties or dilute the broth. If you have a soy allergy, these foods should be avoided. For most people, moderate fermented soy can be a sustainable way to vary protein sources and introduce probiotic elements.