How to Eat for Longevity: 11 Foods for a Longer, Healthier Life

What should you eat to live longer — and stay healthier as you age? On this episode of On Nutrition, Mayo Clinic dietitian Tara Schmidt talks with cardiologist Dr. Stephen Kopecky about the eating patterns, daily habits and nutrition choices that may support longevity and healthy aging. They cover: • 11 foods linked to longevity and long-term health • Why the Mediterranean diet is often tied to a longer life • The difference between lifespan and health span • How ultra-processed foods may affect chronic disease risk • Whether supplements like NAD+, resveratrol, CoQ10, magnesium and vitamin D live up to the hype • Why hydration, protein and healthy daily habits matter more as we age • Dr. Kopecky also explains why longevity is about more than food alone. Sleep, exercise, stress, alcohol, smoking and social connection all play a role in helping people live longer and better. If you are looking for practical nutrition advice for healthy aging, this episode breaks down what is worth focusing on — and what may be more hype than help. Subscribe for more evidence-based nutrition advice, healthy aging tips and expert insights from Mayo Clinic. 00:00 Intro: Supplements vs Real Nutrition 00:15 Podcast Intro – On Nutrition (Mayo Clinic) 00:30 Episode Topic: Eating for Longevity 00:35 Listener Question: Are Baby Carrots Safe? 01:00 Myth Busting: “Chlorine” on Baby Carrots 02:00 Nutritional Benefits of Carrots 03:30 Transition to Longevity Discussion 04:00 What Does “Longevity” Really Mean? 06:00 Diet Patterns Linked to Longer Life 09:00 Blue Zones and Lifestyle Habits 12:00 Role of Whole Foods vs Supplements 15:00 Protein, Fiber, and Balanced Nutrition 18:00 Common Diet Myths and Trends 21:00 Ultra-Processed Foods and Health Impact 24:00 Importance of Consistency Over Hacks 27:00 Gut Health and Longevity 30:00 Practical Tips for Eating Well Long-Term 33:00 Sustainability and Real-Life Eating Habits 36:00 Final Takeaways: Longevity Simplified 38:00 Closing Thoughts