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Top 10 Foods To Eat And Avoid For Longevity
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Top 10 Foods

​To Eat And Avoid For Longevity
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EAT Leafy Dark Greens:

Contain powerful phytonutrients that can block early cancer development and boost cognitive function.

  • Hardin J, Cheng I, Witte JS. Impact of consumption of vegetable, fruit, grain, and high glycemic index foods on aggressive prostate cancer risk. Nutr Cancer. 2011;63(6):860‐872. doi:10.1080/01635581.2011.582224
  • Aghajanpour M, Nazer MR, Obeidavi Z, Akbari M, Ezati P, Kor NM. Functional foods and their role in cancer prevention and health promotion: a comprehensive review. Am J Cancer Res. 2017;7(4):740‐769. Published 2017 Apr 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5411786/ 
  • Donaldson MS. Nutrition and cancer: a review of the evidence for an anti-cancer diet. Nutr J. 2004;3:19. Published 2004 Oct 20. doi:10.1186/1475-2891-3-19
  • Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214‐e222. doi:10.1212/WNL.0000000000004815
  • Morris MC. Nutrition and risk of dementia: overview and methodological issues. Ann N Y Acad Sci. 2016;1367(1):31‐37. doi:10.1111/nyas.13047 

Berries: Contain critical minerals, vitamins, antioxidants, and other phytonutrients that are good for your brain, heart, and overall health.
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  • Olas B. Berry Phenolic Antioxidants – Implications for Human Health?. Front Pharmacol. 2018;9:78. Published 2018 Mar 26. doi:10.3389/fphar.2018.00078 
  • Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014;9(16):1557‐1566. doi:10.4103/1673-5374.139483
  • Keservani RK, Sharma AK, Kesharwani RK. Medicinal Effect of Nutraceutical Fruits for the Cognition and Brain Health. Scientifica (Cairo). 2016;2016:3109254. doi:10.1155/2016/3109254
  • Huang H, Chen G, Liao D, Zhu Y, Xue X. Effects of Berries Consumption on Cardiovascular Risk Factors: A Meta-analysis with Trial Sequential Analysis of Randomized Controlled Trials. Sci Rep. 2016;6:23625. Published 2016 Mar 23.  doi:10.1038/srep23625
  • Miller K, Feucht W, Schmid M. Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based on Human Intervention Studies: A Brief Overview. Nutrients. 2019;11(7):1510. Published 2019 July 2. doi:10.3390/nu11071510

Mushrooms: Bioactive compounds and phytochemicals provide anticancer effects against various types of cancer. Also good for the brain. 

JEWISH PEOPLE DO NOT EAT THEM ... POSSIBLE HEAVY METALS ... BE CAREFUL WITH! 
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  • Ayeka PA. Potential of Mushroom Compounds as Immunomodulators in Cancer Immunotherapy: A Review. Evid Based Complement Alternat Med. 2018;2018:7271509. Published 2018 Apr 22. doi:10.1155/2018/7271509
  • Blagodatski A, Yatsunskaya M, Mikhailova V, Tiasto V, Kagansky A, Katanaev VL. Medicinal mushrooms as an attractive new source of natural compounds for future cancer therapy. Oncotarget. 2018;9(49):29259‐29274. Published 2018 Jun 26. doi:10.18632/oncotarget.25660
  • Jayachandran M, Xiao J, Xu B. A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota. Int J Mol Sci. 2017;18(9):1934. Published 2017 Sep 8. doi:10.3390/ijms18091934
  • Sabaratnam V, Kah-Hui W, Naidu M, Rosie David P. Neuronal health – can culinary and medicinal mushrooms help?. J Tradit Complement Med. 2013;3(1):62‐68. doi:10.4103/2225-4110.106549

Legumes/Beans: Contain high levels of soluble and insoluble fiber. Correlated with a decreased risk of cancer, heart disease, and Alzheimer’s.

  • Sangaramoorthy M, Koo J, John EM. Intake of bean fiber, beans, and grains and reduced risk of hormone receptor-negative breast cancer: the San Francisco Bay Area Breast Cancer Study. Cancer Med. 2018;7(5):2131‐2144. doi:10.1002/cam4.1423
  • Campos-Vega R, Oomah BD, Loarca-Piña G, Vergara-Castañeda HA. Common Beans and Their Non-Digestible Fraction: Cancer Inhibitory Activity-An Overview. Foods. 2013;2(3):374‐392. Published 2013 Aug 2. doi:10.3390/foods2030374
  • Lanza E, Hartman TJ, Albert PS, et al. High dry bean intake and reduced risk of advanced colorectal adenoma recurrence among participants in the polyp prevention trial. J Nutr. 2006;136(7):1896‐1903. doi:10.1093/jn/136.7.1896
  • Bazzano LA, He J, Ogden LG, et al. Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Arch Intern Med. 2001;161(21):2573‐2578. doi:10.1001/archinte.161.21.2573
  • Li H, Li J, Shen Y, Wang J, Zhou D. Legume Consumption and All-Cause and Cardiovascular Disease Mortality. Biomed Res Int. 2017;2017:8450618. doi:10.1155/2017/8450618
  • Mazza E, Fava A, Ferro Y, et al. Impact of legumes and plant proteins consumption on cognitive performances in the elderly. J Transl Med. 2017;15(1):109. Published 2017 May 22. doi:10.1186/s12967-017-1209-5

Nuts/Seeds: Anti-inflammatory, anti-diabetic, cancer-protective, and rich in sterols, stanols, fiber, minerals, and other health-promoting nutrients.

  • Yu Z, Malik VS, Keum N, et al. Associations between nut consumption and inflammatory biomarkers. Am J Clin Nutr. 2016;104(3):722‐728. doi:10.3945/ajcn.116.134205
  • Lee J, Shin A, Oh JH, Kim J. The relationship between nut intake and risk of colorectal cancer: a case-control study. Nutr J. 2018;17(1):37. Published 2018 Mar 7. doi:10.1186/s12937-018-0345-y
  • Melo D, Machado TB, Oliveira MBPP. Chia seeds: an ancient grain trending in modern human diets. Food Funct. 2019;10(6):3068‐3089. doi:10.1039/c9fo00239a
  • Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients. 2019;11(5):1171. Published 2019 May 25. doi:10.3390/nu11051171

Onions/Garlic: Supply anticancer, antioxidant, and anti-inflammatory compounds,  including diallyl disulfide, proven to kill leukemia cells in labs.
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  • Hsing AW, Chokkalingam AP, Gao YT, et al. Allium vegetables and risk of prostate cancer: a population-based study. J Natl Cancer Inst. 2002;94(21):1648‐1651. doi:10.1093/jnci/94.21.1648 
  • Yang JS, Kok LF, Lin YH, et al. Diallyl disulfide inhibits WEHI-3 leukemia cells in vivo. Anticancer Res. 2006;26(1A):219‐225. https://pubmed.ncbi.nlm.nih.gov/16475702/ 
  • Wu X, Shi J, Fang WX, et al. Allium vegetables are associated with reduced risk of colorectal cancer: A hospital-based matched case-control study in China. Asia Pac J Clin Oncol. 2019;15(5):e132‐e141. doi:10.1111/ajco.13133
  • Pourzand A, Tajaddini A, Pirouzpanah S, et al. Associations between Dietary Allium Vegetables and Risk of Breast Cancer: A Hospital-Based Matched Case-Control Study [published correction appears in J Breast Cancer. 2018 Jun;21(2):231]. J Breast Cancer. 2016;19(3):292‐300. doi:10.4048/jbc.2016.19.3.292
  • Nicastro HL, Ross SA, Milner JA. Garlic and onions: their cancer prevention properties. Cancer Prev Res (Phila). 2015;8(3):181‐189. doi:10.1158/1940-6207.CAPR-14-0172

Tomatoes: High in the carotenoid lycopene. Strong antioxidant and anti-inflammatory qualities shown to help protect against cardiovascular disease.
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  • Thies F, Mills LM, Moir S, Masson LF. Cardiovascular benefits of lycopene: fantasy or reality?. Proc Nutr Soc. 2017;76(2):122‐129. doi:10.1017/S0029665116000744
  • Biddle M, Moser D, Song EK, et al. Higher dietary lycopene intake is associated with longer cardiac event-free survival in patients with heart failure. Eur J Cardiovasc Nurs. 2013;12(4):377‐384. doi:10.1177/1474515112459601
  • Cheng HM, Koutsidis G, Lodge JK, Ashor AW, Siervo M, Lara J. Lycopene and tomato and risk of cardiovascular diseases: A systematic review and meta-analysis of epidemiological evidence. Crit Rev Food Sci Nutr. 2019;59(1):141‐158. doi:10.1080/10408398.2017.1362630

Cabbage & Other Crucifers: Phytochemicals in cruciferous vegetables have been found to decrease rates and progression of various types of cancer.
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  • Royston KJ, Tollefsbol TO. The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention. Curr Pharmacol Rep. 2015;1(1):46‐51. doi:10.1007/s40495-014-0003-9
  • Wu QJ, Yang Y, Vogtmann E, et al. Cruciferous vegetable intake and the risk of colorectal cancer: a meta-analysis of observational studies. Ann Oncol. 2013;24(4):1079‐1087. doi:10.1093/annonc/mds601
  • Soundararajan P, Kim JS. Anti-Carcinogenic Glucosinolates in Cruciferous Vegetables and Their Antagonistic Effects on Prevention of Cancers. Molecules. 2018;23(11):2983. Published 2018 Nov 15. doi:10.3390/molecules23112983

Turmeric: Potent spice may reduce inflammation and blood glucose levels, increase blood flow to the brain, and help prevent Alzheimer’s.

  • Kulkarni SK, Dhir A. An overview of curcumin in neurological disorders. Indian J Pharm Sci. 2010;72(2):149‐154. doi:10.4103/0250-474X.65012
  • Mishra S, Palanivelu K. The effect of curcumin (turmeric) on Alzheimer’s disease: An overview. Ann Indian Acad Neurol. 2008;11(1):13‐19. doi:10.4103/0972-2327.40220
  • Bhat A, Mahalakshmi AM, Ray B, et al. Benefits of curcumin in brain disorders. Biofactors. 2019;45(5):666‐689. doi:10.1002/biof.1533
  • Pivari F, Mingione A, Brasacchio C, Soldati L. Curcumin and Type 2 Diabetes Mellitus: Prevention and Treatment. Nutrients. 2019;11(8):1837. Published 2019 Aug 8. doi:10.3390/nu11081837

Tea: White, green, oolong, and black tea are rich in antioxidants. Has been linked to improved cognitive function and reduced Alzheimer’s risk.

  • Forester SC, Lambert JD. The role of antioxidant versus pro-oxidant effects of green tea polyphenols in cancer prevention. Mol Nutr Food Res. 2011;55(6):844‐854. doi:10.1002/mnfr.201000641
  • Rietveld A, Wiseman S. Antioxidant effects of tea: evidence from human clinical trials. J Nutr. 2003;133(10):3285S‐3292S. doi:10.1093/jn/133.10.3285S
  • Mancini E, Beglinger C, Drewe J, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 2017;34:26‐37. doi:10.1016/j.phymed.2017.07.008
  • Li J, Romero-Garcia R, Suckling J, Feng L. Habitual tea drinking modulates brain efficiency: evidence from brain connectivity evaluation. Aging (Albany NY). 2019;11(11):3876‐3890. doi:10.18632/aging.102023
  • Polito CA, Cai ZY, Shi YL, et al. Association of Tea Consumption with Risk of Alzheimer’s Disease and Anti-Beta-Amyloid Effects of Tea. Nutrients. 2018;10(5):655. Published 2018 May 22. doi:10.3390/nu10050655
  • Feng L, Chong MS, Lim WS, Lee TS, Kua EH, Ng TP. Tea for Alzheimer Prevention. J Prev Alzheimers Dis. 2015;2(2):136‐141. doi:10.14283/jpad.2015.57
  • Pervin M, Unno K, Ohishi T, Tanabe H, Miyoshi N, Nakamura Y. Beneficial Effects of Green Tea Catechins on Neurodegenerative Diseases. Molecules. 2018;23(6):1297. Published 2018 May 29. doi:10.3390/molecules23061297

AVOID Sugar/Artificial Sweeteners: Linked to increased risk of obesity, type 2 diabetes, cardiovascular disease, dementia, and cancer.

  • Pase MP, Himali JJ, Beiser AS, et al. Sugar- and Artificially Sweetened Beverages and the Risks of Incident Stroke and Dementia: A Prospective Cohort Study. Stroke. 2017;48(5):1139‐1146. doi:10.1161/STROKEAHA.116.016027
  • Makarem N, Bandera EV, Lin Y, Jacques PF, Hayes RB, Parekh N. Consumption of Sugars, Sugary Foods, and Sugary Beverages in Relation to Adiposity-Related Cancer Risk in the Framingham Offspring Cohort (1991-2013). Cancer Prev Res (Phila). 2018;11(6):347‐358. doi:10.1158/1940-6207.CAPR-17-0218
  • Liauchonak I, Qorri B, Dawoud F, Riat Y, Szewczuk MR. Non-Nutritive Sweeteners and Their Implications on the Development of Metabolic Syndrome. Nutrients. 2019;11(3):644. Published 2019 Mar 16. doi:10.3390/nu11030644

Alcohol: 3rd leading preventable cause of death in the U.S. Excess consumption causes liver disease, cancer, ulcers, and osteoporosis.


Fried Foods: Form acrylamides and other dangerous inflammation-causing compounds. Can cause genetic mutations and increase cancer risk.

  • Kumar J, Das S, Teoh SL. Dietary Acrylamide and the Risks of Developing Cancer: Facts to Ponder. Front Nutr. 2018;5:14. Published 2018 Feb 28. doi:10.3389/fnut.2018.00014
  • Semla M, Goc Z, Martiniaková M, Omelka R, Formicki G. Acrylamide: a common food toxin related to physiological functions and health. Physiol Res. 2017;66(2):205‐217. doi:10.33549/physiolres.933381
  • Sun Y, Liu B, Snetselaar LG, et al. Association of fried food consumption with all cause, cardiovascular, and cancer mortality: prospective cohort study. BMJ. 2019;364:k5420. Published 2019 Jan 23. doi:10.1136/bmj.k5420
  • Lippi G, Mattiuzzi C. Fried food and prostate cancer risk: systematic review and meta-analysis. Int J Food Sci Nutr. 2015;66(5):587‐589. doi:10.3109/09637486.2015.1056111

White Flour: Associated with obesity, diabetes, cardiovascular disease, and cancer. Highly processed. Body reacts similarly to sugar.
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  • Aller EE, Abete I, Astrup A, Martinez JA, van Baak MA. Starches, sugars, and obesity. Nutrients. 2011;3(3):341‐369. doi:10.3390/nu3030341
  • Vatanparast H, Whiting S, Hossain A, Mirhosseini N, Merchant AT, Szafron M. National pattern of grain product consumption among Canadians in association with body weight status. BMC Nutr. 2017;3:59. Published 2017 Aug 25. doi:10.1186/s40795-017-0183-x
  • Della Pepa G, Vetrani C, Vitale M, Riccardi G. Whole grain Intake and Risk of Type 2 Diabetes: Evidence from Epidemiological and Intervention Studies. Nutrients. 2018;10(9):1288. Published 2018 Sep 12. doi:10.3390/nu10091288
  • Bhardwaj B, O’Keefe EL, O’Keefe JH. Death by Carbs: Added Sugars and Refined Carbohydrates Cause Diabetes and Cardiovascular Disease in Asian Indians. Mo Med. 2016;113(5):395‐400. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139832/ 

Processed Meats: Hot dogs, luncheon meats, bacon, etc., are known carcinogens linked to early death.

  • Turesky RJ. Mechanistic Evidence for Red Meat and Processed Meat Intake and Cancer Risk: A Follow-up on the International Agency for Research on Cancer Evaluation of 2015. Chimia (Aarau). 2018;72(10):718‐724. doi:10.2533/chimia.2018.718
  • IARC Working Group on the Evaluation of Carcinogenic Risks to Humans. Red Meat and Processed Meat. Lyon (FR): International Agency for Research on Cancer; 2018. (IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, No. 114.) 2. CANCER IN HUMANS. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507972/ 

​Soda: Damages teeth, increases risk for diabetes, and is also linked to cancer. Often contains artificial colors that create known carcinogens.

  • Gardener H, Moon YP, Rundek T, Elkind MSV, Sacco RL. Diet Soda and Sugar-Sweetened Soda Consumption in Relation to Incident Diabetes in the Northern Manhattan Study. Curr Dev Nutr. 2018;2(5):nzy008. Published 2018 Jan 30. doi:10.1093/cdn/nzy008
  • Kobylewski S, Jacobson MF. Toxicology of food dyes. Int J Occup Environ Health. 2012;18(3):220‐246. doi:10.1179/1077352512Z.00000000034
  • Potera C. The artificial food dye blues. Environ Health Perspect. 2010;118(10):A428. doi:10.1289/ehp.118-a428
  • Cheng R, Yang H, Shao MY, Hu T, Zhou XD. Dental erosion and severe tooth decay related to soft drinks: a case report and literature review. J Zhejiang Univ Sci B. 2009;10(5):395‐399. doi:10.1631/jzus.B0820245
  • Jain P, Nihill P, Sobkowski J, Agustin MZ. Commercial soft drinks: pH and in vitro dissolution of enamel. Gen Dent. 2007;55(2):150‐168. https://pubmed.ncbi.nlm.nih.gov/17333990/ 

Commercial Baked Goods: High in refined carbohydrates and unhealthy oils which are linked to depression, dementia, and other ailments.

  • Sánchez-Villegas A, Toledo E, de Irala J, Ruiz-Canela M, Pla-Vidal J, Martínez-González MA. Fast-food and commercial baked goods consumption and the risk of depression. Public Health Nutr. 2012;15(3):424‐432. doi:10.1017/S1368980011001856
  • Knüppel A, Shipley MJ, Llewellyn CH, Brunner EJ. Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep. 2017;7(1):6287. Published 2017 Jul 27. doi:10.1038/s41598-017-05649-7
  • Gu Y, Scarmeas N. Dietary patterns in Alzheimer’s disease and cognitive aging. Curr Alzheimer Res. 2011;8(5):510‐519. doi:10.2174/156720511796391836
  • Morris MC. The role of nutrition in Alzheimer’s disease: epidemiological evidence. Eur J Neurol. 2009;16 Suppl 1(Suppl 1):1‐7. doi:10.1111/j.1468-1331.2009.02735.x

Grain-Fed Red Meat: Contains and increases cancer-promoting hormones. High in saturated fat, which contributes to cardiovascular disease.
  • Briggs MA, Petersen KS, Kris-Etherton PM. Saturated Fatty Acids and Cardiovascular Disease: Replacements for Saturated Fat to Reduce Cardiovascular Risk. Healthcare (Basel). 2017;5(2):29. Published 2017 Jun 21. doi:10.3390/healthcare5020029
  • Abid Z, Cross AJ, Sinha R. Meat, dairy, and cancer. Am J Clin Nutr. 2014;100 Suppl 1(1):386S‐93S. doi:10.3945/ajcn.113.071597 
  • Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010;9:10. Published 2010 Mar 10. doi:10.1186/1475-2891-9-10

​Dairy: Studies have shown dairy may be linked to increased risk for prostate, testicular, lung, ovarian, and breast cancers.
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  • Fraser G, Miles F, Orlich M, Jaceldo-Siegl K, Mashchak A. Dairy Milk Is Associated with Increased Risk of Breast Cancer in the Adventist Health Study-2 (AHS-2) Cohort (P05-026-19). Curr Dev Nutr. 2019;3(Suppl 1):nzz030.P05-026-19. Published 2019 Jun 13. doi:10.1093/cdn/nzz030.P05-026-19
  • Ji J, Sundquist J, Sundquist K. Lactose intolerance and risk of lung, breast, and ovarian cancers: aetiological clues from a population-based study in Sweden. Br J Cancer. 2015;112(1):149‐152. doi:10.1038/bjc.2014.544
  • Aune D, Navarro Rosenblatt DA, Chan DS, et al. Dairy products, calcium, and prostate cancer risk: a systematic review and meta-analysis of cohort studies. Am J Clin Nutr. 2015;101(1):87‐117. doi:10.3945/ajcn.113.067157
  • Song Y, Chavarro JE, Cao Y, et al. Whole milk intake is associated with prostate cancer-specific mortality among U.S. male physicians. J Nutr. 2013;143(2):189‐196. doi:10.3945/jn.112.168484

High-Salt Foods: Excess sodium can cause high blood pressure, strokes, heart attacks, autoimmune and kidney diseases, and stomach cancer.
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  • Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G. Sodium Intake, and Hypertension. Nutrients. 2019;11(9):1970. Published 2019 Aug 21. doi:10.3390/nu11091970 
  • Farquhar WB, Edwards DG, Jurkovitz CT, Weintraub WS. Dietary sodium and health: more than just blood pressure. J Am Coll Cardiol. 2015;65(10):1042‐1050. doi:10.1016/j.jacc.2014.12.039
  • D’Elia L, Galletti F, Strazzullo P. Dietary salt intake and risk of gastric cancer. Cancer Treat Res. 2014;159:83‐95. doi:10.1007/978-3-642-38007-5_6
  • Garofalo C, Borrelli S, Provenzano M, et al. Dietary Salt Restriction in Chronic Kidney Disease: A Meta-Analysis of Randomized Clinical Trials. Nutrients. 2018;10(6):732. Published 2018 Jun 6. doi:10.3390/nu10060732
  • Sharif K, Amital H, Shoenfeld Y. The role of dietary sodium in autoimmune diseases: The salty truth [published correction appears in Autoimmun Rev. 2019 Feb;18(2):214]. Autoimmun Rev. 2018;17(11):1069‐1073. doi:10.1016/j.autrev.2018.05.007
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