Maintain a healthy weight
It’s a crucial part of anti-aging, says Toronto-based registered dietitian Leslie Beck, who reviewed dozens of studies to write the 2010 book Leslie Beck’s Longevity Diet: The Power of Food to Slow Aging and Maintain Optimal Health and Energy. “Weight gain during adulthood—especially abdominal weight gain—can have adverse effects on health and life expectancy,” says Beck, citing the connection between belly fat, inflammation and chronic disease. She recommends increasing anti-inflammatory foods such as fruit, vegetables and oily fish, and limiting pro-inflammatory foods such as meat, processed foods and refined sugars.
Beck’s top five anti-aging foods: berries for their antioxidants; cruciferous vegetables for their ability to help the liver break down and excrete toxins; kale for its vitamin K, potassium and lutein that help maintain healthy bones and vision, and keep blood pressure in check; black beans for their slow-digesting plant protein, fibre and high antioxidants; and green tea, full of flavonoids that may protect against heart disease and certain cancers.