1. Swap, don’t drop the fat
Long-lived people don’t necessarily eat low-fat diets. “’Reduce fat’ is not necessarily great advice,” says researcher David Buettner, author of The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. The secret is to eat the right kinds of fat—not trans or saturated, but heart-healthy unsaturated and omega-3s.
Try this: Switch from butter to olive or canola oil. And a few times a week, swap meat for fish. Also, change up your crunchy cravings. Instead of eating crackers or chips, snack on a small handful of nuts such as raw almonds or walnuts. Aim to eat nuts four or five times a week. “We know that nut eaters outlive non-nut-eaters,” Buettner says.