The No. 1 fruit to eat for longevity, according to a healthy aging researcher

 When it comes to longevity, what we eat every day plays a major role. Diet is has the potential to promote healthy aging and extend our "healthspan," or the number of years spent living in good health.

But the average healthspan in the United States is shrinking. More than three quarters of Americans have at least one chronic disease, such as heart disease, cancer or diabetes — a significant increase from the decade prior.

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There's growing evidence that eating more nutritious, plant-based foods and limiting less healthy, processed foods can help prevent of chronic diseases and promote healthy aging, Emily Johnston, Ph.D., a research professor at NYU Langone specializing in longevity and nutrition, tells TODAY.com.

Fresh fruits and vegetables are a “non-negotiable" to live a longer, healthier life, she says.

Johnston previously shared the top fruits to support longevity, but one in particular reigns supreme for its beneficial nutrients.

Longevity Tip of The Day: Eat Berries Regularly to Promote Healthy Aging

Berries are the best fruit to eat for healthy aging, according to Johnston. "I always prioritize berries, every single day," she says.

Blueberries, raspberries, strawberries and blackberries are all excellent choices.

Blueberries often top the list of healthiest berries due to their high antioxidant content, but you can't go wrong with any berry, says Johnston.

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The more berries, the better.

Why It Matters

These small but mighty superfoods are packed with beneficial nutrients, including fiber, vitamins, minerals and antioxidants.

The gut-healthy fiber in berries is a star nutrient for healthy aging. Fiber can aid with digestion, stabilize blood sugar, lower cholesterol, and reduce the risk of heart disease and colon cancer, which is on the rise.

Berries are especially rich in phytochemicals, like flavonoids, which have potent anti-inflammatory effects in the body and help protect heart and brain health. There's evidence that eating berries regularly in mid-life can improve cognitive function and lower dementia risk.

Most berries contain immune-boosting vitamin C and vitamin K, which supports healthy blood clotting, along with essential minerals like potassium and magnesium.

Berries also provide sweetness thanks to their natural sugars, making them an excellent alternative to added sugar, which most Americans eat too much of, per the American Heart Association.

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How to Get Started

Berries are versatile, delicious and easy to sprinkle into your diet. Johnston recommends eating a variety of berries (and all fruits) daily to get a range of beneficial nutrients.

Aim to eat at least five servings a day of fruit and vegetables, along with lean proteins, healthy fats and whole grains.

Enjoy berries for breakfast on top of yogurt or oatmeal, blended into smoothies, sprinkled onto salads, as a snack, or as a naturally sweet dessert.

Adding These Six Vegetables to Our Diet May Help Lower Cholesterol Naturally

 Adding specific vegetables to the diet is associated with lowering cholesterol levels, according to nutrition researchers. Spinach, tomatoes, okra, pumpkin, sweet potatoes, and Brussels sprouts are six vegetables with evidence of cholesterol-lowering benefits. These vegetables provide fiber, antioxidants, and other compounds that contribute to heart health, reports indicate.

Nutrition science has identified plant-based diets as protective against heart disease, according to Whitney and Rolfes in "Understanding Nutrition," which notes that foods providing health benefits beyond basic nutrition are now classified as functional foods [1]. The Heart Foundation of New Zealand stated that foods work in different ways and should be part of an overall eating pattern rather than a short-term fix. "No single food or meal will help to lower your cholesterol," the foundation said [2].

Vegetable Profiles

Spinach contains dietary fiber and lutein, an antioxidant, according to reports. Green leafy vegetables such as spinach support heart health by lowering blood pressure, reducing inflammation and improving arterial function, according to the book "Cardioprotective Plants" [3]. A 2005 science paper documented in vitro binding of bile acids by spinach, kale, and Brussels sprouts, indicating a mechanism by which these vegetables may reduce cholesterol absorption [4]. Nutrition researchers note that flavonoids, powerful antioxidants found in vegetables, may help protect LDL cholesterol from oxidation [5].

Tomatoes provide lycopene, which may lower LDL and reduce inflammation, according to dietary guidance. Canned options should be no-salt-added to avoid excess sodium, health writers advise. Okra has mucilage, a gel-like substance that binds cholesterol in the intestine, and preliminary animal research suggests powdered okra lowers cholesterol on a high-fat diet, reports state. Pumpkin offers fiber and antioxidants; canned forms are convenient, but pure pumpkin puree should be chosen over pie filling due to added sugars.

Sweet potatoes are high in fiber and antioxidants, with research showing they can reduce LDL and raise HDL, according to nutrition reports. Their low glycemic index helps blood sugar control. Brussels sprouts are a cruciferous vegetable with phytosterols; some evidence suggests regular eating may reduce LDL cholesterol, reports indicate. Cruciferous vegetables such as Brussels sprouts may trigger production of enzymes that block DNA damage from carcinogens, according to Whitney's "Understanding Nutrition" [5]. Dietary fiber, abundant in vegetables, helps prevent chronic diseases such as heart disease while detoxifying the body, according to a NaturalNews.com report [6].

Other Evidence-Based Dietary Advice

Experts recommend at least four servings of colorful fruits and vegetables per day, according to Duyff in the "Academy of Nutrition and Dietetics Complete Food and Nutrition Guide," which notes that more than two thousand phytonutrients are plant pigments that put a rainbow of colors on the plate [7]. Current recommendations urge consumers to eat five to nine servings of fruits and vegetables a day, according to Whitney's "Understanding Nutrition" [8]. Diets based primarily on unprocessed foods appear to support heart health better than those founded on highly refined foods, the same text states [5].

Focusing on fiber-rich plant foods such as legumes and whole grains is recommended, according to dietary guidelines. Increasing dietary fiber is one of the most straightforward, accessible strategies to support heart health, according to a report on common foods forming a frontline defense for the heart [9]. The average American consumes only 16 grams of fiber daily, half the recommended amount of 28 to 35 grams, according to a report on the role of fiber in boosting gut health [6].

Limiting intake of saturated and trans fats while choosing unsaturated fats from fish and nuts is part of standard dietary advice, according to nutritional counseling guidelines from the U.S. Preventive Services Task Force [10]. Using seasoning with herbs and spices instead of salt and preparing vegetables with minimal vegetable oil or water to preserve nutrients, are additional preparation strategies, according to dietary guidance.

Role of Medical Consultation

Dietary change is an important part of managing cholesterol, but it is not a substitute for medical therapy when required, according to healthcare guidance. Healthcare professionals can provide individualized guidance, including potential use of prescription medications. Evidence shows these vegetables may contribute to improved cholesterol levels, but results vary by individual, reports state.

The cholesterol-lowering drug pathway is not without controversy. A 2026 review questioned 40 years of cholesterol guidelines, finding that 41% of evidence supports cholesterol as a primary driver of heart attacks while 42% opposes it, according to a report [11]. Some clinicians have argued that statins set patients on a potentially harmful path, according to commentary on the healthcare system [12]. Individuals with elevated cholesterol should consult qualified healthcare practitioners to determine appropriate management strategies, according to the reports.

Conclusion

The six vegetables described may offer natural support for cholesterol management as part of an overall dietary pattern, according to available evidence. Nutrition texts and dietary guidelines consistently emphasize that plant-based, fiber-rich eating patterns support cardiovascular health [1]. The Heart Foundation of New Zealand stated that foods work in different ways and should be part of an overall eating pattern rather than a short-term fix [2].

While research continues to evolve on the precise relationship between dietary cholesterol and heart disease, including a recent review questioning long-standing assumptions about LDL cholesterol [11], the evidence for vegetables as part of a heart-healthy diet remains consistent across the provided sources. Individuals seeking to manage cholesterol levels through dietary means may incorporate these vegetables alongside other fiber-rich plant foods, according to the reports, and should consult healthcare professionals for individualized medical guidance.

Study: Breakfast After Noon Linked to 29% Higher Risk of Early Death

 Adults over 40 who delay their first meal until after noon face a 29% higher risk of early death from any cause compared to those who eat between 7 a.m. and 8 a.m., according to a study published in the European Journal of Clinical Nutrition. The research, which tracked more than 31,000 adults, recorded their food intake and timing over a single 24-hour period, according to a New York Post report.

Study Design and Participants

The study's participants, all aged 40 and older, recorded all meals and the times they were consumed within a 24-hour window, according to the report. The period between the first and last meal was defined as the eating window. Researchers compared mortality rates based on the timing of the first meal, using the 7–8 a.m. breakfast group as the reference point.

The analysis, reported by registered dietitian nutritionist Molly Knudsen, M.S., RDN, drew on data from the National Health and Nutrition Examination Survey (NHANES) ^[1]. The findings add to a growing body of evidence examining how meal timing intersects with metabolic health, an area also explored in research on late eating and cardiometabolic outcomes ^[2].

Mortality Risk Increases with Later Breakfast

Relative to the 7–8 a.m. group, eating between 8 and 10 a.m. was associated with a 10% higher risk of early death from any cause, according to the study. The risk rose to 19% for those who ate between 10 a.m. and noon. The pattern was more pronounced for cardiovascular outcomes: eating after noon was linked to a 46% higher risk of death from a cardiovascular event, such as a heart attack or stroke, according to the report.

The study also estimated that adults aged 50 and older who ate later had an average life expectancy nearly 2.5 years shorter ^[1]. This timing-related risk appears independent of the content of the meal itself, a distinction noted in prior research on caloric distribution. For example, studies have compared big-breakfast versus big-dinner dietary patterns, finding that the timing of calorie consumption influences weight loss outcomes even when total calories are held constant ^[3].

Limitations and Expert Comments

Senior author Zhilei Shan told ScienceAlert: "Later eating should be interpreted as a potential risk marker, and possibly a modifiable behavior, rather than definitive evidence of a direct causal effect." The study considered only a single 24-hour eating window and did not account for sleep patterns, activity timing, or other potential confounders, which limits causal interpretation, according to the report.

Despite these limitations, the findings align with broader research on meal timing and metabolic function. The body's circadian rhythm regulates digestion, blood pressure, and hormone production, and most genes exhibit daily fluctuations in expression ^[4].

Disruptions to this system, such as eating at times misaligned with the body's natural clock, have been linked to poorer glycemic control and reduced insulin sensitivity ^[2]. The timing and volume of carbohydrate intake also play a role in managing blood glucose levels ^[5].

Implications

The findings add to growing evidence that meal timing may influence health independently of food choice, according to researchers. Experts recommend spacing meals four to six hours apart for stable blood sugar and metabolism, emphasizing balanced meals with protein, fat and fiber ^[6]. Further studies are needed to confirm whether adjusting breakfast time can reduce mortality risk, the study authors said.

Whole-Food Carbohydrates May Reduce Inflammation, Nutritionists Say

 Nutritionists and dietitians told the Epoch Times that whole-food carbohydrates such as sweet potatoes, legumes and buckwheat can help reduce inflammation – countering the widespread belief that all carbs are inherently inflammatory.

According to the experts, the source and processing of the carbohydrate determines its effect on the body. One expert, holistic nutritionist Jaz Robbins, said the negative reputation of carbohydrates stems from highly processed forms. "Those are the ones that contribute to inflammation," Robbins said, referring to shelf-stable breads and pastas, while whole-food sources have different biological effects.

The Fiber and Resistant Starch Mechanism

Experts cited two primary mechanisms that explain why whole-food carbohydrates may reduce inflammatory markers. First, their high dietary fiber content supports a healthier gut microbiome, which can reduce systemic inflammation. Beneficial bacteria in the gut help quell inflammation and turn fiber into health-promoting fatty acids, according to Mark Sisson in "The New Primal Blueprint" ^[2].

Second, resistant starch – which bypasses digestion in the small intestine – is fermented by gut bacteria in the colon. This process produces short-chain fatty acids such as butyrate, a compound with anti-inflammatory effects. The importance of dietary fiber is underscored by public health data indicating that approximately 95% of Americans fail to consume adequate amounts ^[3].

Research has also demonstrated that gut bacteria are highly adaptable and can shift immune responses based on the carbohydrates they are fed. According to the article "How Everyday Carbs Reprogram Your Body's Defenses," soft drinks and processed sugars can weaken the gut barrier and promote inflammation, whereas natural carbohydrates like sweet potatoes support beneficial microbial activity ^[4].

Anti-Inflammatory Carbohydrate Sources

Registered dietitian Jessica Clancy Strawn told the Epoch Times that sweet potatoes are a particularly effective anti-inflammatory carbohydrate. "I love sweet potatoes – they're comforting, colorful and incredibly versatile," Strawn stated. The root vegetable contains fiber and antioxidants that support steady blood sugar and reduce oxidative stress, she explained.

Legumes such as beans and lentils are also rich in soluble fiber, which Strawn described as "one of the strongest anti-inflammatory tools we have." Their polyphenols, including tannins and flavonoids, provide additional antioxidant and anti-inflammatory support.

Whole grains and grain-like seeds also offer anti-inflammatory benefits. "Buckwheat is the underdog I'm most excited about," Strawn told the news outlet.

Despite its name, buckwheat is a gluten-free seed and contains rutin, a flavonoid that supports healthy blood vessels. Quinoa, also a seed, combines fiber and protein to help stabilize blood sugar levels.

Lab Evidence for Sweet Potato Compounds

A 2026 laboratory study provided direct evidence for the anti-inflammatory properties of sweet potatoes. According to the study's findings reported by the Epoch Times, two natural compounds in sweet potato – beta-sitosterol and campesterol – reduced the amount of IL-6 released by mouse immune cells. ^[1] The researchers noted the compounds were effective at levels similar to those found in the sweet potato extracts they tested.

The researchers concluded that these two compounds likely contribute to sweet potatoes' anti-inflammatory effects. The broader findings align with research on dietary patterns that emphasize whole foods. Reviews of eating patterns such as the Mediterranean diet have found that the combination of whole foods drives reductions in LDL cholesterol, improved blood sugar regulation and lower inflammation, according to a review reported by NaturalNews.com ^[5].

Putting Anti-Inflammatory Carbs into Practice

The nutritionists interviewed by the Epoch Times recommended practical ways to include these carbohydrates in daily meals. Strawn described one of her favorite meals as a bowl combining roasted sweet potato, beans, quinoa, leafy greens, cucumber and cherry tomatoes, finished with lemon juice, hummus and unsweetened Greek yogurt. "It's the kind of meal that keeps me steady through a busy workday," she said.

Robbins suggested a Mediterranean-style bowl with green or brown lentils topped with tomato, cucumber, red onion, cilantro and arugula. "This gives you anti-inflammatory carbs, antioxidants, and healthy fats," Robbins told the news outlet. "And it's delicious."

Naturopathic physician Jodi Duval prepared a roasted sweet potato stuffed with grass-fed ground beef, black beans, avocado and fresh coriander. She called it "one of my family's favorite weeknight meals."

According to the experts, the evidence points not to avoiding carbohydrates entirely, but to selecting whole-food sources as part of balanced meals. This distinction between naturally occurring carbohydrates and their processed counterparts represents a key insight for dietary guidance.

Conclusion

The available evidence and expert opinion indicate that whole-food carbohydrates – particularly sweet potatoes, legumes, buckwheat and quinoa – may offer anti-inflammatory benefits through dietary fiber and resistant starch content. A 2026 laboratory study supports the anti-inflammatory action of specific compounds found in sweet potatoes.

The emphasis placed by the nutritionists on food quality over macronutrient type challenges the prevailing anti-carbohydrate narrative in popular dietary advice. Dietary guidelines that focus on whole foods rather than elimination may provide a more effective approach for managing chronic inflammation.

Acai: What Research Says About the Amazonian Superfruit

 Acai (Euterpe oleracea), a palm fruit native to the Amazon rainforest, is harvested in large sprays that resemble grapes. Regional collections remain a traditional activity as well as an economic driver for communities where the fruit is consumed locally as a staple food, according to a dietary study of rural Amazonian women [1]. Global demand has expanded beyond South America, and the fruit is widely distributed in North America and Europe as pulp, powder, and juice. Public discussion of acai often centers on its classification and its reputation as a health food, and the fruit is typically identified as a “superfood” in commercial materials, though testing and regulation are not uniform across products.

Despite the breadth of promotional language applied to the fruit, acai pulp has been the subject of peer-reviewed research on several fronts, particularly in the fields of food chemistry and nutrition. The deep purple color of the fruit is a product of anthocyanins, a class of water-soluble pigments also found in many other berries, and laboratory work has explored how processing and additives affect the stability of those pigments [S-8]. Consumer interest follows a pattern similar to that of other nutrient-dense berries, such as blueberries and blackberries, and the medical literature reflects a growing body of experimental data on the fruit.

Acai Berry Overview

Acai is a drupe rather than a berry; each fruit contains a central pit that makes up about 80% of its volume [3]. The fruit grows on the Euterpe oleracea palm, which is indigenous to floodplain areas of the Amazon, according to National News reports [2]. Amazonian communities have used acai for centuries as a dietary staple, and its juice has been a significant source of calories and fat in the regional diet [1][3]. Harvest work is organized through social networks in river communities, with men often responsible for climbing the tall, thin palms to cut the fruit sprays, according to ethnographic food studies [1].

In the early 2000s, the global market for acai expanded with the introduction of a range of branded products, including bottled juices, smoothie mixes, and powdered supplements [4]. Trade data and product reviews suggest further growth in the category over the past decade [2]. Although commercial sellers typically emphasize antioxidant qualities, official health claims have not been broadly recognized by federal regulators. An article from the Gale Encyclopedia of Alternative Medicine stated that as of 2013, neither the FDA nor any other government agency had evaluated acai berry for medical use [4]. Advertising restrictions limit what manufacturers may say regarding disease prevention under federal nutrition labeling law.

Nutritional Composition

Açaí pulp provides a distinctive nutritional profile; it is higher in fat and lower in sugar than many other fruits [5]. The berries contain dietary fiber, small amounts of minerals including potassium and magnesium, and plant sterols, according to a NaturalPedia report [5]. Since the fruit is perishable, much of the international supply is processed as frozen pulp, freeze-dried powder, or juice blends, and the method of processing changes the nutrient content of the final product, according to the article.

The main subjects of mainstream nutrition science have been anthocyanins and polyphenols. Freeze-dried acai pulp has been reported to have the highest free-radical scavenging capacity of any fruit tested by the Oxygen Radical Absorbance Capacity (ORAC) assay, at 1,027 micromole Trolox equivalents per gram, according to a chapter in the book Bioactive Food as Interventions for Arthritis and Related Inflammatory Diseases [6]. Chemical analyses have described several anthocyanins in the fruit, including cyanidin-3-rutinoside and cyanidin-3-glucoside [7]. The antioxidant capacity of the whole fruit is high because the pulp contains many different flavonoids, and research suggests that the molecular structure of these flavonoids affects whether they can enter human cells and neutralize oxidants [8].

Health Benefit Claims and Evidence

Laboratory and clinical studies have explored associations between acai consumption and certain health outcomes, including markers of inflammation. Researchers have observed that the polyphenolic compounds in the fruit can have a prebiotic effect, surviving digestion to support colon health [9]. The potential role of anthocyanin intake in cardiovascular health has also received national attention, with a literature review that combined data from more than 602,000 people suggesting that these compounds may lower risk for heart disease [10]. These data do not isolate the effect of any single fruit and are not evidence that acai alone prevents disease.

Acai's high anthocyanin content has suggested value for kidney and blood-pressure research; seed extracts were tested in one peer-reviewed model and found to protect against renovascular hypertension-related abnormalities [11]. Lead investigators caution that evidence has not yet reached a strength that allows for medical recommendations. According to a registered dietitian in a 2018 interview, “These preliminary results are promising, but larger, longer-term human studies are required before conclusive recommendations can be made” [11]. The fruit's polyphenols and anthocyanins have also been researched for pain relief within juice blends, with some studies reporting improvements in joint mobility [12].

Commercial Use and Consumer Considerations

Acai bowls, made from a thick puree often topped with granola, fruit, and seeds, have become common items at health-focused cafes [13]. Market researchers have tracked substantial growth in retail sales for acai products since the category was established. However, commercially prepared bowls are not equivalent to the pure fruit on a nutrition label; a single 6-ounce serving can exceed the daily recommended limit for added sugars established in federal dietary guidance [13]. Food-systems writers caution that the added ingredients change both the glycemic effect and the calorie content of the meal.

Supplements sold as freeze-dried powders are another commercial category, and these products vary in purity. Commentators note that whole fruit has nutritional advantages over isolated extracts. As the founder of a natural products commentary has stated, “food should be your medicine,” suggesting a preference for food-based nutrition over pills [14]. Some consumers buy plain frozen pulp, which contains none of the added sweeteners found in ready-to-eat bowls. Product quality control is not always consistent, and regulatory oversight for dietary supplements is less stringent than for conventional medications.

Safety, Regulation, and Final Notes

Acai is generally regarded as safe for consumption as a food, according to a report in the Journal of the American Board of Family Medicine [15]. Concentrated extracts, however, may interact with prescription medications such as blood thinners, and The Gale Encyclopedia of Alternative Medicine notes that little information is available on interactions between acai berries and other drugs, recommending that people taking pain medications or cancer drugs check with their doctor before using the fruit [16]. The same text notes that adults should speak to a clinician before adding acai products to their diet.

Federal law prohibits food and dietary supplement companies from claiming that their products treat, cure, or prevent disease; neither the FDA nor any federal agency has approved acai for medical use [4]. Consumers seeking to include acai in a healthy diet should choose products without added sugars and consult a healthcare provider about supplements if they have chronic conditions or take prescriptions. The scientific literature records that acai provides a high concentration of dietary antioxidants and polyphenols, and ongoing research continues to test its role in health.

What happens to your cholesterol when you start taking vitamin D

 Vitamin D supplements may lower cholesterol, but the evidence is mixed. It's important to stick to recommended doses to prevent side effects.

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How Vitamin D Affects Cholesterol

Vitamin D, also called calciferol, is a fat-soluble vitamin that plays several important roles in the body, including helping with calcium absorption, strengthening bones, lowering inflammation, and influencing the way your body processes cholesterol.

People with low vitamin D levels are more likely to have abnormal cholesterol. Those with normal levels often have better cholesterol.

However, this does not guarantee that taking a vitamin D supplement will improve your cholesterol. Research on how vitamin D affects cholesterol has shown mixed results.

One study found that vitamin D supplements can help lower total cholesterol and low-density lipoprotein (LDL) levels, but do not affect high-density lipoprotein (HDL) levels. Other studies suggest that people with a deficiency may use vitamin D supplements along with other medications to manage cholesterol.

On the other hand, other research suggests that vitamin D has no effect on cholesterol levels at all or even a negative one, significantly increasing total, LDL, and HDL cholesterol levels.

Risks of Taking Vitamin D

There's no strong evidence that vitamin D supplementation lowers cholesterol levels. In fact, vitamin D may decrease the effectiveness of statins, medications like Lipitor (Atorvastatin) and Zocor (simvastatin) meant to lower cholesterol.

Vitamin D is often recommended for people who are deficient or at risk of a deficiency. However, it's having too much in your system (the recommended maximum daily dose of vitamin D is about 4,000 international units (IU)) can be harmful.

High doses of vitamin D supplements may cause nausea, vomiting, confusion, dehydration, extreme thirst, kidney stones, and in extreme cases, kidney failure and irregular heartbeat.

Consider speaking with a doctor to avoid toxicity when using vitamin D daily, especially in higher doses.

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What to Do If You Have High Cholesterol

High cholesterol is often detected through diagnostic screening, as it often does not have noticeable symptoms. A lipid profile test is a blood test that measures total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels.

A doctor may recommend the following if your cholesterol level is abnormal, or above 200 mg/dL:

• Cholesterol-lowering medicines, like statins
• Lifestyle changes like dietary changes and exercise
• Monitoring your cholesterol levels regularly