With new supplements, diets and wellness trends appearing all the time, it can be difficult to know what genuinely supports a longer, healthier life.
Experts say the answer may lie in some unexpected foods — including several that are often dismissed as indulgent treats.
Owen Filer is thought to be the oldest man in Wales after celebrating his 107th birthday on October 19. His approach to healthy ageing, however, does not centre on a strict diet of fruit, vegetables and vitamin supplements.
Instead, Owen attributes his remarkable longevity to a much-loved British takeaway: fish and chips.
‘How I got here I’ll never know, but I’ve met a lot of people who have admired me and asked me how do I do it. There is no secret, you just live properly, and I’ve always done it. I’ve never overeaten… I lived on fish and chips,’ he said.
Dr Asiya Maula, a private GP and longevity expert at The Health Suite, told Our News Outlet: ‘People often assume that eating for longevity means following a restrictive diet or cutting out all their favourite foods.
‘In reality, the evidence points towards a varied, balanced diet built around plants, fibre and healthy fats, with room for some foods that might surprise you.’
From coffee and cheese to a few squares of dark chocolate, here are the surprising foods that may support healthy ageing and help you live longer…
Owen Filer, who turned 107 on October 19, credits his longevity to a British pub classic: fish and chips
1. Fish and chips
Nutritionist Brenda Heather: There is more to Owen’s fish-and-chips claim than might initially appear. Cod and haddock provide lean protein, while potatoes contain potassium and fibre, particularly when the skins are left on.
The batter and serving size are where the meal can become less healthy, so frequency matters more than the dish itself.
Choosing a smaller portion and adding mushy peas brings extra fibre and protein, making the meal more balanced.
Dr Ramon Velazquez, scientific advisor at Mind Lab Pro: DHA, an omega-3 fat found in abundance in oily fish, forms part of neuron membranes. That may help explain why fish regularly features in research into slower cognitive decline.
However, cod and haddock — the usual chip-shop choices — are lean white fish and contain considerably less DHA than salmon, sardines or mackerel. For potential brain-health benefits, oily fish is the stronger option.
2. Coffee
Dr Maula: Coffee is often viewed as a guilty pleasure, but research has repeatedly associated moderate consumption with a lower risk of death from several causes.
It contains polyphenols [they act as antioxidants, helping neutralise harmful free radicals and reduce inflammation linked to chronic disease] and other compounds that may benefit metabolic and cardiovascular health.
The key difference is between drinking coffee and turning it into a dessert loaded with sugar and syrup. There is also no reason to take up coffee if you do not enjoy it.
Ms Heather: Data from the UK Biobank linked drinking two to three cups a day with a lower risk of early death. Coffee is also one of the main sources of polyphenols in the British diet, particularly compounds known as chlorogenic acids.
The apparent benefits also seem to apply to instant and decaffeinated coffee, so a costly habit is not necessary. Avoiding syrups and whipped cream is wise, as they can transform an almost calorie-free drink into a dessert.
Dr Velazquez: Caffeine blocks adenosine receptors, helping increase alertness, and large population studies have associated regular coffee consumption with a lower risk of Parkinson’s disease.
That remains an association rather than proof of cause and effect. Timing is important, too. Caffeine consumed late in the day can interfere with deep sleep, when the brain clears metabolic waste, meaning an afternoon coffee could offset some of the advantages of a morning cup.
3. Cheese
Dr Maula: Cheese can form part of a healthy diet. It supplies protein, calcium and other nutrients needed to maintain muscle and bone health as we age.
Some observational studies have also linked cheese consumption with lower mortality, although they do not demonstrate that cheese itself extends lifespan.
Because cheese can be high in saturated fat and salt, portion size and the rest of the diet remain important.
Ms Heather: Observational research has not found the expected heart risks from fermented dairy, while hard cheeses provide useful calcium and protein.
One possible explanation is that cheese’s proteins, fats and minerals are bound together in a way that affects how the body processes its saturated fat.
It is still salty, however, so a portion about the size of a matchbox is sufficient.
4. Eggs and oily fish
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Dr Maula: Salmon, sardines, mackerel and trout provide omega-3 fatty acids that support normal heart function, along with protein and other valuable nutrients.
Fish is not a magic longevity food, but including oily fish in a balanced diet can help older adults meet their nutritional needs.
Dr Velazquez: Egg yolks are among the richest dietary sources of choline, which the brain uses to produce acetylcholine, a chemical messenger involved in memory.
Many adults do not consume enough choline without realising it, and eggs offer one of the simplest ways to increase intake.
Ms Heather: Eggs are inexpensive and keep for a long time, while oily fish provides omega-3 fats. Eating the soft bones in canned fish also supplies calcium.
Oily fish is among the few foods that naturally contain vitamin D, a nutrient many people in Britain lack during winter.
The NHS advises eating two portions of fish each week, including one portion of oily fish. A tin served on toast is one of the easiest ways to meet that recommendation.
5. Beans, lentils and leafy greens
Dr Maula: These are among the most overlooked foods for healthy ageing. They provide fibre, plant protein, minerals and slow-digesting carbohydrates, helping to support gut health, fullness and steady blood sugar levels.
Replacing some processed or red meat with beans or lentils is an affordable way to improve the nutritional value of meals.
Ms Heather: Pulses are staples in the traditional diets of several of the world’s longest-lived populations. They are rich in fibre, yet most UK adults eat about 20g a day compared with the recommended 30g.
A tin of chickpeas counts towards that total, and rinsing them helps reduce the added salt.
In a Rush University study of older adults, consuming roughly one serving a day was associated with cognitive scores similar to those of people around 11 years younger.
Spinach and kale provide vitamin K, lutein and folate, nutrients that research has linked with brain ageing.
6. Cooled potatoes and rice, and extra virgin olive oil
Ms Heather: Cooling potatoes and rice after cooking creates resistant starch, which feeds beneficial gut bacteria. It can also produce a gentler rise in blood sugar than eating them freshly cooked.
Rice should be cooled within an hour, stored in the fridge and reheated only once, until it is steaming hot.
Dr Maula: Olive oil is another ingredient worth making a regular part of the diet. It is rich in monounsaturated fats and contains polyphenols that may help support cardiovascular health.
Using it instead of butter or other fats high in saturated fat is a practical step that fits the Mediterranean-style eating pattern, which has been widely studied for its links to healthy ageing.
7. Dark chocolate and fermented foods
Ms Heather: Cocoa flavanols support blood-vessel function.
Extensive processing removes many of these compounds, so choosing chocolate with a higher cocoa percentage is a useful guide. The ideal serving is a couple of squares rather than the entire bar.
Yogurt, kefir and kimchi help nourish the gut microbiome, which communicates with the brain through the vagus nerve.
A Stanford trial found that following a fermented-food diet for ten weeks increased microbiome diversity and reduced markers of inflammation.
8. Herbs, plants, nuts and seeds
Dr Maula: A small handful of unsalted nuts or seeds provides unsaturated fats, fibre, protein and important minerals.
They can be particularly valuable for heart health, and research into healthy ageing consistently associates diets rich in nuts and other plant foods with better long-term outcomes.
Walnuts, almonds, chia seeds and ground flaxseed can easily be added to porridge, salads or snacks.
Different plants supply different types of fibre and polyphenols, helping to nourish the gut microbiome. The list extends well beyond fruit and vegetables: beans, lentils, nuts, seeds, wholegrains, herbs and spices all contribute.
Ms Heather: These foods also contribute towards eating 30 different plants each week. The American Gut Project found that people who consumed 30 or more plant types had more diverse gut bacteria than those eating 10 or fewer.
Variety matters because different gut microbes feed on different plant fibres. A spoonful of mixed seeds, a dash of cinnamon and fresh parsley can add three plant types before lunchtime.
