Eat your way to 100
Alas, there are no magic bullets for living to 100. "The best advice is still Michael Pollan's: 'Eat food, not too much,'" says Simin Nikbin Meydani, PhD, director of the USDA–Human Nutrition Research Center on Aging at Tufts University.
Beyond that, try these science-backed strategies.
Don't skimp on vegetables
Eat five fruits and veggies a day, preferably more, to slash your risk of heart disease, stroke, and cancer.
Work in low-fat yogurt daily. It's packed with probiotics, a major focus of current research for its immune-boosting potential.
Have fish for dinner
Eat fish two to three times a week. Make at least one an oily fish like salmon for the omega-3 fatty acids, which are known to reduce disease-causing inflammation.
Focus on fiber
Get fiber—at least 25 grams a day—by eating fruits, veggies, and whole grains. A high-fiber diet can lower your risk of dying from any cause, say researchers from the National Cancer Institute.
Snack on nuts like pistachios and walnuts to fight heart disease. Stick to a handful a day.