We all know the old saying, ‘You are what you eat,’ but how often do we really take it to heart?
For people in their 50s, 60s, and beyond, the choices they make at the dinner table can have a profound impact on their health, energy, and even how many candles will be on their birthday cakes.
So, what should we be piling onto our plates if we want to live not just longer, but better?
To get to the heart of the matter (pun absolutely intended), we turned to Dr Christopher Davis, chief cardiologist at HumanN, who has made it his mission to help people live longer, healthier lives.
Dr Davis doesn’t just talk the talk—he walks the walk, filling his own plate with foods that science says can help us thrive well into our golden years.
‘Good nutrition for heart health is about more than just avoiding the bad stuff,’ Dr Davis explains.
‘It’s about supporting blood flow, reducing inflammation, keeping blood sugar steady and maintaining healthy cholesterol. I focus on whole, nutrient-dense foods that help the body produce nitric oxide, keep blood vessels flexible and support overall metabolic health. The goal isn’t just to add years to your life, but life to your years.’
So, what are the five foods Dr Davis swears by? Let’s take a closer look—and see how you can easily add them to your own weekly menu.
1. Dark leafy greens: The unsung heroes of the veggie world
If you’re not already tossing a handful of spinach or kale into your morning omelette, now is the time to start.
Dark leafy greens like Swiss chard, spinach, kale and rocket are loaded with natural nitrates.
These compounds help your body produce nitric oxide, a molecule that relaxes and widens blood vessels, improving circulation and keeping blood pressure in check.
‘As we age, our bodies become less efficient at making nitric oxide,’ Dr Davis says. ‘Eating these greens regularly is one of the best ways to support your heart and keep your blood vessels young.’
Tip: Try adding a handful of baby spinach to your sandwiches, blending kale into your smoothies or sautéing Swiss chard with garlic for a quick side dish.
2. Berries: Nature’s antioxidant powerhouses
Strawberries, blueberries, raspberries—take your pick!
These colourful little gems are packed with flavonoids and polyphenols, which help fight inflammation and oxidative stress, two major culprits behind heart disease.
‘Berries also support the health of the endothelium, the inner lining of your blood vessels,’ Dr Davis notes. ‘That means better blood flow and healthier cholesterol levels.’
Tip: Sprinkle berries over your morning porridge, mix them into yoghurt or enjoy them as a sweet snack after dinner.
3. Avocados: Creamy, dreamy and good for your heart
Avocados aren’t just trendy—they’re a nutritional powerhouse.
Rich in potassium and heart-healthy monounsaturated fats, they help keep blood pressure in check and support healthy cholesterol.
‘The fibre in avocados also helps control blood sugar, which is crucial for long-term heart health,’ Dr Davis adds.
Tip: Mash avocado on wholegrain toast, add slices to salads or blend into a creamy dip for veggie sticks.
4. Wild-caught fatty fish: Omega-3 for the win
Salmon, sardines, mackerel—these wild-caught fatty fish are loaded with omega-3 fatty acids, which are essential for reducing inflammation, supporting a healthy heart rhythm and keeping arteries flexible.
‘I always choose wild-caught fish for their higher nutrient content and lower risk of toxins,’ Dr Davis says. ‘Regularly eating these fish is linked to a lower risk of heart attacks and strokes.’
Tip: Grill salmon fillets for dinner, toss sardines into a salad or try mackerel on wholegrain crackers for a quick lunch.
5. Cruciferous vegetables: Detox and defend
Broccoli, cauliflower, Brussels sprouts—these veggies do more than just fill up your plate.
They’re rich in fibre and antioxidants, and they help your body detoxify by eliminating environmental toxins and metabolic waste.
‘Cruciferous vegetables help reduce oxidative stress, which is a major driver of blood vessel damage,’ Dr Davis explains.
Tip: Roast a tray of mixed cruciferous veggies with olive oil and herbs, or add chopped broccoli to your stir-fry.
Beyond the plate: Other tips for a longer, healthier life
Of course, no single food is a magic bullet. Dr Davis emphasises the importance of a balanced, mostly plant-based diet, regular physical activity and keeping stress in check.
He also recommends limiting processed foods, refined sugars, excess salt and trans fats—all of which can raise blood pressure, increase inflammation and damage your heart over time.
‘As we get older, our bodies may need a little extra help,’ Dr Davis says.
‘That is where functional foods and certain supplements can play a role, but they should always complement, not replace, a healthy diet.’
The takeaway
Eating for longevity does not have to mean bland salads or giving up your favourite foods.
By making a few simple swaps and adding these five heart-healthy staples to your weekly routine, you can support your heart, boost your energy and enjoy more of life’s precious moments.
Have you tried adding any of these foods to your diet? Do you have your own longevity-boosting favourites? We would love to hear your tips and stories—share your thoughts in the comments below.
Also read: Expert-backed insights for better living—straight from a longevity doctor
