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January 14, 2019 • Healthy Eating & Nutrition, Healthy Living

Foods for a Longer Life

Want a delicious way to live a longer life? Eat more polyphenol-rich foods. Polyphenols are a family of plant-based compounds that have exhibited a broad range of health benefits including lowering inflammation and oxidation in the body, reducing cancer risk, protecting the cardiovascular system, and slowing the aging process.

In an interesting study, scientists determined that older adults that consumed the most polyphenols in their diets had a 30% lower risk of death vs. those consuming the least. The study included over 800 elderly adults followed over a 12-year period and was unique because the scientists measured polyphenol metabolites in the study subject’s urine, a much more accurate and objective measure, vs. relying on the study subject’s notoriously inaccurate food diaries.

Although the study findings are not surprising, they are notable because this was the first study to accurately measure total polyphenol intake and relate it to the overall risk of death. (Journal of Nutrition, 2013;143 (9)

Here are the specific foods that provide the most polyphenols per serving. They are in order:

blueberries healthy snack berries

  1. Currants
  2. Artichoke hearts
  3. Filtered coffee
  4. Cherries
  5. Berries
  6. Plums
  7. Flaxseeds
  8. Dark chocolate
  9. Black tea
  10. Green tea
  11. Apples
  12. Red wine
  13. Black olives
  14. Spinach
  15. Pecans
  16. Black beans
  17. Red onions
  18. Broccoli
  19. Soy milk


Order your very own double-sided, laminated copy of my latest Eat Right for Life®️ grocery guide.

If you keep the right foods in your house, healthy eating is a breeze!


Eat Right for Life GGs