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9. SWEET POTATO One clue to why the Japanese island of Okinawa is a Blue Zone: Okinawans get most of their calories not from white rice, but from sweet potatoes. A study published in 2022 in

the journal _Antioxidants_ suggests a connection between consumption of purple sweet potatoes and a lower risk of diabetes, cardiovascular disease and cancer. It’s also associated with

improved cognitive function. “Sweet potatoes’ high-fiber content is also noteworthy,” Weinandy says. “Fiber does a lot more than help with bowel regularity; it’s what many of the beneficial

microorganisms in our guts feed off of. This is a good thing, as it promotes a healthier microbiome in our intestinal tract.” Worth noting: The pigment in purple sweet potatoes (aka the

Okinawan sweet potato) is loaded with the same antioxidants as blueberries, cherries and red cabbage, but in even higher concentrations, Weinandy says, while “the orange ones are highest in

beta carotene, which is good for your skin and eyes.” Broccoli's high fiber content is good for digestion and can also lower LDL (bad) cholesterol levels. Sam Island 10. BROCCOLI

Consider broccoli’s considerable bona fides. First, it's loaded with a sulfur-based nutrient called sulforaphane that’s believed to protect against various types of cancer. Second, its

high fiber content is good for digestion, but it can also lower LDL (bad) cholesterol levels and the risk of coronary heart disease. Third, the high levels of vitamin A, among other

antioxidants, aren’t merely good for your eyes — they may also help prevent age-related macular degeneration and cataracts. Finally, broccoli is also a good source of vitamins K and C, which

benefit bone health.  11. AVOCADOS If your guilty pleasures all reside on the menu of your favorite Tex-Mex joint, at least one of them should be relabeled "guilt-free." The

star ingredient in that order of guacamole is linked to a reduced risk of heart disease. In a 30-year study of some 110,000 men and women, published in 2022 in the _Journal of the American

Heart Association_, those who ate at least two servings of avocado a week had a significantly lower risk of cardiovascular disease and coronary heart disease than those who seldom ate them.

The study also found that the risk of cardiovascular disease was between 16 and 22 percent lower for people who substituted half a daily serving of margarine, butter, egg, yogurt, cheese

and bacon (or other processed meat) with avocado. 12. DARK LEAFY GREENS Regularly eating spinach, kale, chard, collards, lettuce and the like may slow age-related cognitive decline,

according to research out of Rush University in Chicago. Researchers compared study participants who ate around a serving of greens a day with those who ate less than a serving a day. They

found that the rate of cognitive decline among those who consumed the most was the equivalent of being 11 years younger in terms of brain health. “Dark green leafy greens are packed full of

vitamins, minerals and other good-for-us plant compounds that decrease inflammation and help our bodies in many ways. They’re also a good source of fiber and very low in calories,” says

Weinandy, who places spinach and kale at the top of the leafy-greens list. “These two have been listed as superfoods because they are good sources of many nutrients including vitamins K and

A, potassium, and lutein, which is especially good for the eyes.” 13. OTHER TREE NUTS We mentioned walnuts earlier, but it wouldn't be fair to leave out the rest of tree-nut family.

Research, including a study published in the _Journal of the American Heart Association,_ suggests that regularly eating tree nuts such as pecans, cashews, hazelnuts, almonds, Brazil nuts

and walnuts can reduce your risk for heart disease, stroke, atrial fibrillation and other types of cardiovascular disease. No surprise, Kennedy says. “Nuts give us fiber, protein, healthy

fats, and key vitamins and minerals like omega-3s, vitamin E, calcium and selenium.” 14. TOFU This staple of the Okinawan diet — also called bean curd —is mostly soybeans and water, which

explains why it’s such a good source of plant-based protein. “Soybeans are a complete protein,” meaning they contain all nine essential amino acids, Weinandy says. “More research is pointing

toward the advantages of replacing some animal protein with plant-based sources to help decrease disease risk, especially since plant proteins are lower in saturated fat.” One study,

published in 2022 in _PLOS Medicine_, looked at how food choices affect life expectancy. It found that the biggest gains could be made by eating less red meat and processed meat such as hot

dogs, sausage and lunch meat. In another study of more than 200,000 people, those who ate at least one serving of tofu a week had an 18 percent lower risk of heart disease compared with

those who rarely ate tofu. For those 51 and older, the National Academy of Medicine recommends about 13 cups of water for men and 9 cups for women. Sam Island 15. WATER An estimated 28

percent of older adults don't drink enough water. Here’s why that’s a big deal: Not only does hydration play an essential role in the way your body functions — including lubricating

your joints and pumping blood to your heart — but inadequate hydration is associated with multiple conditions, such as constipation, urinary tract infections, kidney stones, exhaustion,

falls and poor memory. The National Academy of Medicine recommends about 13 cups for men and 9 cups for women for those age 51 and older, but keep in mind you typically get about 20 percent

of the water you need from the food you eat.  How to know if you’re dehydrated? “Your thirst isn’t always a good indicator of how much water you need,” says Kimberly Gomer, a registered

dietitian in Ramrod Key, Florida. “Headache, fatigue, low energy and constipation could all be signs of needing water.” 16. OATMEAL  That morning bowl of oatmeal may reduce your risk of

early death. A review of research published in 2023 in _The Scientific World Journal_ shows that oats are not only packed with nutrients, particularly protein and healthy mono- and

polyunsaturated fatty acids, but they are also an important source of natural antioxidants, those anti-aging molecules that help reduce the risk of cardiovascular disease and diabetes, among

other health woes. “Oats have been found in multiple studies to improve [cholesterol levels],” Kirkpatrick says. “They’re also highly versatile for breakfast, or as an ingredient in baked

goods.” 17. LOW-FAT GREEK YOGURT Very few types of dairy are considered part of the Mediterranean diet, but low-fat Greek yogurt gets a special pass. Why? Because it’s rich in

bone-strengthening calcium. Because it’s loaded with protein — it has twice as much as traditional yogurt. And because it’s a very good source of probiotics. According to a review of studies

published in _Nutrition Reviews,_ decades of research suggest that consuming fermented foods — especially fermented milk products like yogurt — is associated with better outcomes related

to gastrointestinal health, cardiovascular health, cancer risk, weight management, diabetes and bone density. Like your yogurt sweetened? Skip the flavored varieties — which are often loaded

with enough sugar to push yogurt into the dessert column — and add fresh fruit instead.