I’m a longevity expert — here are the best foods to eat for a long and healthy life

Want to live forever, or something like it?

There are no guarantees, but experts say that there are plenty of things you can do to steer the odds in your favor — why not start, for example, by improving your diet?

That means saying goodbye to all the ultra-processed foods we Americans love so much, from baked goods to french fries, longevity experts claim.

Instead, emphasize raw and natural foods, from whole grains to fresh veggies, a group of the old age defiers told HuffPost.

Here’s what the pros shop for — and if you want a long and healthy life, they say, so should you.

Cruciferous vegetables

There are no truly bad veggies out there, but broccoli, cabbage, kale and Brussels sprouts are packed with good-for-you stuff that’ll up your chances of sticking around a lot longer.

Dr Mark Hyman, author, family physician and director of the UltraWellness Center in Lenox, Massachusetts, told HuffPost that the secret is all the anti-inflammatory, anti-cancer and anti-aging phytonutrients they contain.

“There’s really no upper limit on how many cruciferous vegetables you can eat, but a good rule is to cover about three-quarters of your plate with them,” said Hyman.

Dark leafy greens

These are technically cruciferous veggies too, but some in the know say they’re worth singling out for additional praise for their high fiber content and heart-friendly, cancer-hating folate, according to Dr. Linda Shiue, internist and director of culinary and lifestyle medicine at Kaiser Permanente in San Francisco.

Fatty fish

Get out the tinned salmon — and anchovies, and herring, or a nice piece of salmon, says Hyman — they’re all great sources of protein and omega-3’s.

“Eating salmon twice a week is enough to cut your risk of heart attack, arrhythmia, stroke, high blood pressure and elevated triglycerides,” Hyman said.

The omega-3’s help to fight inflammation — one of the major threats to our health as we age.

Extra virgin olive oil

“Just a half-teaspoon a day of extra virgin olive oil can significantly lower the risk of death from cardiovascular disease, neurodegenerative diseases, respiratory diseases and cancer,” said Hyman.

Berries

Skip the traditional desserts and grab a handful of these miracle workers, high in antioxidants and low in the bad kind of sugar.

Fermented foods

From kimchi to kombucha, these foods contain “beneficial bugs that help you maintain a healthy gut,” Hyman said.

The so-called bugs are actually bacteria that help increase immunity, tamp down inflammation and work wonders in our guts — all good things for longevity.

“This is essential for maintaining a healthy body and critical for our long-term health,” Hyman said.

Tree nuts and seeds

These are brimming with fiber and protein, Dr. Florence Comite, founder of New York’s Comite Center for Precision Medicine and Healthy Longevity told HuffPost.

“Walnuts are among my favorite because they are also a good source of plant-based omega-3 fatty acids, the heart-healthy fats you get from fatty fish,” Comite said.

Plain yogurt

Yes to yogurt, no to all the junk that goes into so much of the stuff on supermarket shelves.

The pure stuff, Comite said, is high in protein, calcium and magnesium, not to mention gamma-aminobutyric acid, or GABA, “a neurotransmitter that relaxes the body, lowers stress, and improves sleep,” she said.

Dark chocolate

Eating chocolate to increase heart health and reduce your chance of stroke or diabetes? No, it’s not too good to be true.

“Dark chocolate has more antioxidants than even blueberries, another super longevity food,” Comite said, recommending chocolate with 75% cocoa content or higher.

The doctor also said that consuming dark chocolate has been found to be beneficial for brain health as well. Sign us up.

Legumes

Lentils, peanuts and the like “can stabilize blood sugar and lower cholesterol,” said Shiue, and “can help keep you regular and lower your risk for colon cancer.”

Tomatoes

Lycopene is an antioxidant known to aid cardiovascular health, said Shiue. Tomatoes also have a lot of Vitamin C — essential for immunity.