Scientists Linked 10 Diets to Slower Aging. Here Are 17 Everyday Longevity Foods From the World’s Longest Living Kitchens

Here is some good news for anyone who has ever felt guilty about not eating perfectly. A new study of about 7,500 adults in Germany, published in Nature Communications, found that following any of ten healthy eating patterns, from the Mediterranean and Nordic diets to DASH, MIND and plant based eating, was linked to slower biological aging. The effects were modest but measurable, and no single diet was the clear winner. So we gathered longevity foods from kitchens around the world where people are known for long, healthy lives. Pick the dishes you love..

Mediterranean Bean and Tomato Stew, a Classic Among Longevity Foods

Researchers at the German Center for Neurodegenerative Diseases (DZNE) measured biological age using markers on DNA and compared it with what people ate. Lead author Juliana Tavares said there “isn’t just one healthy diet.” Beans are a great place to start. They show up in nearly every long life kitchen, from Greece to Costa Rica, and they are rich in fiber and plant protein. This simple Greek style stew is cheap, filling and even better the next day.

You will need: 3 tbsp olive oil, 1 onion, 2 carrots, 3 cloves garlic, 2 cans (15 oz) white beans or chickpeas (drained), 1 can (14 oz) chopped tomatoes, 1 cup vegetable broth, 1 tsp dried oregano, 1 bay leaf, 2 cups chopped greens, salt, pepper, lemon, parsley.

How to make it: 1. Cook the onion and carrots in the olive oil 8 minutes until soft. 2. Add the garlic for 1 minute. 3. Add the beans, tomatoes, broth, oregano and bay leaf and simmer 25 minutes. 4. Stir in the greens until wilted. 5. Finish with a squeeze of lemon, parsley and an extra drizzle of olive oil.

Longevity Foods From Japan: Okinawan Purple Sweet Potatoes

For generations, purple sweet potatoes were a main food on the Japanese island of Okinawa, a place famous for its many healthy older adults. They are naturally sweet, rich in fiber, and get their deep color from plant pigments called anthocyanins, the same family found in blueberries. Roast them simply and enjoy them as a side or a snack. Have you ever seen a purple sweet potato at your store?

You will need: 2 lb purple sweet potatoes (or any sweet potatoes), 1 tbsp olive or sesame oil, pinch of salt, 1 tsp toasted sesame seeds.

How to make it: 1. Heat the oven to 400 F. 2. Scrub the potatoes and cut them into thick wedges. 3. Toss with the oil and salt and spread on a lined pan. 4. Roast 30 to 35 minutes, flipping once, until tender. 5. Sprinkle with sesame seeds.

Longevity Foods From Japan: Miso Soup With Tofu and Seaweed

In many Japanese homes, a small bowl of miso soup comes with almost every meal. Miso is a fermented soybean paste, and the soup is light, warm and ready in 10 minutes. Add soft tofu, a little seaweed and green onions. A tip: never boil the soup after adding the miso, so it stays smooth and full of flavor. Would you try soup with breakfast like many people in Japan do?

You will need: 4 cups dashi or vegetable broth, 3 tbsp white or yellow miso paste, 7 oz soft tofu (cubed), 1 tbsp dried wakame seaweed, 2 green onions (sliced).

How to make it: 1. Soak the wakame in water 5 minutes and drain. 2. Heat the broth until steaming. 3. Add the tofu and wakame and warm 2 minutes. 4. Turn off the heat, whisk the miso with a ladle of broth and stir it in. 5. Top with green onions.

Edamame Rice Bowl (Japan)

Soy foods like edamame, tofu and natto are everyday staples in Japan. Edamame are young green soybeans, and they are an easy way to add plant protein to a quick rice bowl. Brown rice, edamame, cucumber, carrots and a soy ginger dressing make a fresh lunch that comes together in minutes. Soy foods are among the best known longevity foods in Japan. Have you ever tried natto? It is famous for being a love it or hate it food.

You will need: 2 cups cooked brown rice, 1 1/2 cups shelled edamame (thawed), 1 cucumber (sliced), 1 carrot (shredded), 1 avocado, 2 green onions, sesame seeds. Dressing: 2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp grated ginger.

How to make it: 1. Cook or warm the edamame for 3 minutes in boiling water and drain. 2. Whisk the dressing ingredients. 3. Divide the rice into bowls. 4. Top with edamame, cucumber, carrot and avocado. 5. Drizzle with dressing and sprinkle with green onions and sesame seeds.

Longevity Foods From Sardinia: Minestrone With Fava Beans

The mountain villages of Sardinia are known for their large number of people who live into their nineties and beyond, and a thick bean and vegetable minestrone is a daily meal for many families there. It is packed with beans, seasonal vegetables and a little pasta or barley. Make a big pot and eat it all week. What does your family’s everyday soup look like?

You will need: 3 tbsp olive oil, 1 onion, 2 carrots, 2 celery ribs, 3 cloves garlic, 1 can (14 oz) tomatoes, 1 cup fava beans (or lima beans), 1 can cannellini beans, 1 can chickpeas, 8 cups vegetable broth, 1 potato (cubed), 1/2 cup small pasta or pearled barley, basil, Pecorino to serve.

How to make it: 1. Cook the onion, carrots and celery in the oil 8 minutes. 2. Add the garlic, tomatoes, beans, broth and potato. 3. Simmer 30 minutes. 4. Add the pasta or barley and cook until tender. 5. Serve with basil, olive oil and a little grated Pecorino.

Grilled Sardines With Lemon (Mediterranean)

Small oily fish like sardines are a regular part of the Mediterranean way of eating. They are rich in omega-3 fats and, because they are small, they are a budget friendly choice. Fresh sardines are amazing grilled with lemon and herbs, but canned sardines on toast are a great everyday option too. Small fish are underrated longevity foods. Would you give sardines a chance, or is it a hard no?

You will need: 8 fresh sardines (cleaned) or 2 cans sardines in olive oil, 2 tbsp olive oil, 1 lemon, 2 cloves garlic (minced), 2 tbsp chopped parsley, salt and pepper, crusty whole grain bread.

How to make it: 1. Heat a grill or grill pan until hot. 2. Brush the sardines with oil and season with salt and pepper. 3. Grill 2 to 3 minutes per side until charred and cooked through. 4. Mix the garlic, parsley and a little lemon juice and spoon over. 5. Serve with lemon wedges and bread.

Nordic Longevity Foods: Rye Bread With Smoked Fish and Dill

The Nordic diet, one of the patterns in the new study, is built on whole grains like rye, fish from cold waters, berries and root vegetables. Dense rye bread topped with smoked salmon or mackerel, a little yogurt spread and fresh dill is a classic open faced sandwich. It makes a great quick lunch. Have you ever tried a real Scandinavian rye bread?

You will need: 4 slices dense whole grain rye bread, 4 oz smoked salmon or smoked mackerel, 1/3 cup plain Greek yogurt or quark, 1 tsp lemon juice, 1/2 cucumber (thinly sliced), 2 tbsp fresh dill, 1 tbsp capers, black pepper.

How to make it: 1. Mix the yogurt with the lemon juice and a pinch of pepper. 2. Spread it on the rye bread. 3. Top with cucumber slices and the smoked fish. 4. Add the dill and capers. 5. Serve right away.

Barley and Root Vegetable Bowl (Nordic)

Barley is one of the oldest grains in Northern Europe, and it is a quiet star of the Nordic diet. It is chewy, nutty and full of fiber. Here it is cooked like a warm porridge style bowl with roasted carrots, beets and parsnips and a spoonful of tangy yogurt. It is hearty fall food that keeps you full for hours. Have you cooked with barley before?

You will need: 1 cup pearled barley, 3 cups vegetable broth, 2 carrots, 2 small beets, 1 parsnip (all cubed), 2 tbsp rapeseed or olive oil, 1 tsp thyme, salt and pepper, 1/2 cup plain yogurt, fresh dill.

How to make it: 1. Roast the vegetables with the oil, thyme, salt and pepper at 425 F for 30 minutes. 2. Meanwhile, simmer the barley in the broth 30 to 40 minutes until tender and creamy. 3. Spoon the barley into bowls. 4. Top with the roasted vegetables. 5. Add a spoon of yogurt and dill.

Blueberry and Walnut Oats (MIND Diet)

The MIND diet, made to support brain health, puts special focus on berries, nuts, leafy greens and whole grains. In the study, brain and memory related pathways were linked specifically to MIND style eating. A bowl of oatmeal with blueberries and walnuts checks three of those boxes before 8 a.m. Berries and nuts are easy longevity foods to add to breakfast. Do you like your oats hot or cold and overnight?

You will need: 1 cup old fashioned oats, 2 cups milk or water, pinch of salt, 1 cup fresh or frozen blueberries, 1/4 cup chopped walnuts, 1 tsp cinnamon, 1 tbsp honey or maple syrup (optional).

How to make it: 1. Bring the milk and salt to a simmer. 2. Stir in the oats and cook 5 minutes, stirring, until creamy. 3. Stir in the cinnamon and half the blueberries. 4. Spoon into bowls. 5. Top with the rest of the berries, the walnuts and a drizzle of honey.

Leafy Green and Chickpea Salad (MIND Diet)

Leafy greens are the number one food group in the MIND diet, and pairing them with chickpeas turns a side salad into a filling meal. Kale holds up well, so this salad can sit in the fridge for a day without getting soggy. A lemony olive oil dressing pulls it all together. How many days a week do you eat a green salad?

You will need: 6 cups chopped kale or mixed greens, 1 can chickpeas (rinsed), 1 cup cherry tomatoes (halved), 1/2 cucumber, 1/4 red onion (sliced), 1/4 cup crumbled feta, 2 tbsp sunflower seeds. Dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp Dijon, salt and pepper.

How to make it: 1. Whisk the dressing in a large bowl. 2. Add the kale and massage it with your hands 1 minute until it softens. 3. Add the chickpeas, tomatoes, cucumber and onion and toss. 4. Top with feta and sunflower seeds.

Southern Black-Eyed Peas and Greens, DASH Style (USA)

The DASH diet was designed to help lower blood pressure, and it fits Southern comfort food better than you might think. Black-eyed peas and collard greens are a classic pairing. To make it DASH friendly, use smoked turkey instead of ham hock, low sodium broth and plenty of garlic and vinegar for flavor. Did your family eat black-eyed peas on New Year’s Day for luck?

You will need: 1 tbsp olive oil, 1 onion, 3 cloves garlic, 1 smoked turkey wing or leg (optional), 2 cans black-eyed peas (rinsed) or 1 lb dried (soaked), 4 cups low sodium broth, 1 bunch collard greens (sliced), 1 tbsp apple cider vinegar, pinch of red pepper flakes, black pepper.

How to make it: 1. Cook the onion in oil 5 minutes, then add the garlic. 2. Add the turkey and broth and simmer 30 minutes. 3. Add the peas and collards and simmer 20 minutes until the greens are tender. 4. Pull the turkey meat off the bone and stir it back in. 5. Finish with vinegar and pepper flakes.

Hearty Lentil Soup (Plant Based)

Lentils are cheap, quick to cook and full of fiber and plant protein, which is why they show up in so many plant based kitchens. This soup needs no soaking and is ready in about 40 minutes. A squeeze of lemon at the end makes the flavors pop. It freezes perfectly, so make a double batch. Lentils are some of the cheapest longevity foods you can buy. What do you dip in your soup?

You will need: 2 tbsp olive oil, 1 onion, 2 carrots, 2 celery ribs, 3 cloves garlic, 1 tsp cumin, 1 tsp smoked paprika, 1 1/2 cups brown or green lentils (rinsed), 1 can (14 oz) diced tomatoes, 7 cups vegetable broth, 3 cups spinach, 1 lemon, salt and pepper.

How to make it: 1. Cook the onion, carrots and celery in the oil 8 minutes. 2. Add the garlic and spices for 1 minute. 3. Add the lentils, tomatoes and broth and simmer 30 minutes until tender. 4. Stir in the spinach. 5. Add lemon juice, salt and pepper.

Kimchi Vegetable Stir Fry (Korea)

Fermented foods like kimchi are a daily habit in Korea, and they add big flavor to simple vegetables. This quick stir fry uses kimchi, tofu and whatever vegetables you have, finished with sesame oil. It is spicy, tangy and ready in 15 minutes. If you are new to kimchi, start with a small amount and add more as you like. Have you tried kimchi yet?

You will need: 1 tbsp neutral oil, 14 oz firm tofu (cubed and patted dry), 1 cup kimchi (chopped), 2 cups mixed vegetables (cabbage, carrots, mushrooms, zucchini), 2 cloves garlic, 1 tbsp soy sauce, 1 tsp sesame oil, 2 green onions, cooked brown rice to serve.

How to make it: 1. Brown the tofu in the oil 6 to 8 minutes and set aside. 2. Stir fry the vegetables and garlic 4 minutes. 3. Add the kimchi and cook 2 minutes. 4. Return the tofu, add the soy sauce and sesame oil and toss. 5. Serve over rice with green onions.

Olive Oil, Tomato and Herb Bruschetta (Italy)

Extra virgin olive oil is the main cooking fat across the Mediterranean, and few dishes show it off better than bruschetta. Ripe tomatoes, garlic and basil piled on toasted whole grain bread make a fresh snack or a light dinner with a bowl of beans. It is the taste of an Italian summer any time of year. What is your favorite way to use good olive oil?

You will need: 4 ripe tomatoes (diced), 1 clove garlic plus 1 halved clove, 8 basil leaves (sliced), 3 tbsp extra virgin olive oil, 1 tsp red wine vinegar, salt and pepper, 8 slices whole grain bread.

How to make it: 1. Mix the tomatoes, minced garlic, basil, 2 tbsp oil, vinegar, salt and pepper and rest 10 minutes. 2. Toast or grill the bread. 3. Rub each slice with the cut garlic. 4. Drizzle with the rest of the oil. 5. Spoon the tomato mix on top and serve.

Nordic Baked Salmon With Dill and New Potatoes

Fatty fish like salmon are a key part of the Nordic diet and are rich in omega-3 fats. Baked with dill and lemon and served with small boiled potatoes and greens, it is a simple dinner you will find on family tables across Scandinavia. It takes just 20 minutes. How many times a week do you eat fish? Many dietitians suggest at least twice.

You will need: 4 salmon fillets (5 to 6 oz each), 1 tbsp rapeseed or olive oil, 1 lemon, 2 tbsp fresh dill, salt and pepper, 1 1/2 lb small new potatoes, 1 tbsp butter or olive oil, steamed green beans or peas.

How to make it: 1. Boil the potatoes in salted water 15 minutes until tender. 2. Heat the oven to 400 F. 3. Set the salmon on a lined pan, brush with oil and top with lemon slices, dill, salt and pepper. 4. Bake 12 to 15 minutes until it flakes (145 F). 5. Toss the potatoes with butter and dill and serve with greens.

Longevity Foods From Greece: Yogurt With Walnuts and Honey

On the Greek island of Ikaria, another place known for long lives, simple foods like yogurt, honey, nuts and herbs are part of daily meals. Thick Greek yogurt topped with walnuts and a drizzle of honey is a classic breakfast or dessert. It is creamy, crunchy and lightly sweet. Breakfast or dessert: when would you eat this one?

You will need: 1 cup plain Greek yogurt, 2 tbsp chopped walnuts, 1 tbsp honey, a pinch of cinnamon, a few fresh figs or berries (optional).

How to make it: 1. Spoon the yogurt into a bowl. 2. Top with the walnuts and fruit. 3. Drizzle with the honey. 4. Sprinkle with cinnamon and serve.

Green Tea and Dark Chocolate Bark

A cup of green tea and a few squares of dark chocolate is an easy daily treat that many healthy eaters enjoy. Green tea is a daily drink across Japan, and dark chocolate with a high cocoa content has less sugar than milk chocolate. This simple bark adds nuts and dried fruit, so a small piece feels special. It is a sweet way to end a list of longevity foods. Are you a green tea fan? Try our hot and iced tea recipes.

You will need: 6 oz dark chocolate (70 percent or higher, chopped), 1/3 cup chopped almonds or pistachios, 2 tbsp dried cranberries or cherries, pinch of flaky salt, green tea to serve.

How to make it: 1. Melt the chocolate gently in the microwave in 20 second bursts, stirring. 2. Spread thin on a parchment lined tray. 3. Sprinkle with the nuts, fruit and salt. 4. Chill 30 minutes until firm. 5. Break into pieces and enjoy a square or two with a cup of green tea.