Foods Doctors Eat Every Day for Maximum Healthspan

13. Cacao Nibs (Unsweetened): The Vascular Flavanol Boost

Unsweetened cacao nibs (the unprocessed core of the cocoa bean) are a dense source of flavanols and magnesium, offering a potent cardiovascular benefit. Clinical studies have shown that these specific plant compounds support endothelial function—the health and elasticity of the artery lining—by boosting the production of nitric oxide, which helps blood vessels relax and lower blood pressure. A small daily portion (a teaspoon to a tablespoon) sprinkled over oats, yogurt, or blended into a smoothie provides this powerful, non-sugary dose of vascular protection. This is a targeted approach to maintaining the flexibility of the circulatory system, a hallmark of physiological youth.

14. Dill (Fresh or Dried): The Diuretic and Antioxidant Herb

Dill, the delicate, feathery herb beloved in Scandinavian and Eastern European diets, offers underappreciated benefits for fluid balance and cellular protection. Both the seeds and the weed contain compounds like limonene and anethole, potent antioxidants that reduce oxidative stress. Crucially for cardiovascular health, dill has a mild, natural diuretic effect, helping the kidneys regulate excess fluid and sodium levels without the harshness of medications. Integrating fresh dill into salads, fish dishes, or yogurt-based dips (like tzatziki) is an effortless way to support healthy blood pressure and reduce the silent burden of fluid retention on the heart and circulation.