Who doesn’t want to live a long, healthy life? I mean, isn’t that the goal for most of us? To make it long enough to leave a lasting legacy, to watch our children grow older and spend time with our grandchildren as they age? But until they find a real version of the fountain of youth, we need to take certain steps to ensure our bodies will make it through the years.

These days, science is proving that what we put in our bodies matters more and more.

We all know aging is a natural process we all go through. Our bodies undergo several changes as we age, including decreased bone density, skin elasticity, and muscle mass. If we eat the wrong thing, we can end up with inflammation and chronic diseases like diabetes, cancer, and heart disease. However, if you pack your diet with the RIGHT foods, you can slow down that process.

If you want specifics on the best foods, keep reading.

More Healthy Fats

You need more fats in your diet, but be sure they’re healthy ones! We’re talking walnuts, chia seeds, flax seeds, avocados, olives, fatty fish, and dark chocolate (hallelujah for that one!).

If you can add more salmon, sardines, and anchovies to your diet, your risk for autoimmune diseases and cardiovascular issues decreases, and the health of your brain improves. That’s because they contain omega-3 fatty acids that reduce inflammation and are important for the brain, eyes, and blood vessels.

Less Animal Protein

Aim for less red meat and more of the white stuff. Think chicken and turkey here, and fish when you can.

Keep red meats like steak to a minimum.

Berries

Go black and blue, at least with your berries. Blackberries and blueberries are some of the best foods for your brain. Blue fruit has neuroprotective substances, like anthocyanidins, which pack powerful health benefits. This means they can generally slow down brain aging and reduce the risk of Alzheimer’s disease.

They’re also helpful for reducing the risk of heart attacks, high blood pressure, cardiovascular disease, and diabetes. Fun fact: blueberries are thought to be so good at protecting our DNA even NASA has studied it for astronauts in space.

Leafy Greens