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.
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Don't skimp on vegetables
Eat five fruits and veggies a day, preferably more, to slash your risk of heart disease, stroke, and cancer.
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Work in low-fat yogurt daily. It's packed with probiotics, a major focus of current research for its immune-boosting potential.
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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.
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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.
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Snack on nuts like pistachios and walnuts to fight heart disease. Stick to a handful a day.