Longevity expert Dr. Valter Longo has dedicated his career to understanding the biology of aging and uncovering the factors that help extend human lifespan. In his work, he has explored how certain foods can support long-term health. One particular food group, when consumed in moderation, could have a profound impact on staying youthful. Let’s take a look at what Dr. Longo recommends.
Which Fish to Choose and Why?
Dr. Valter Longo, the director of the Longevity Institute at the University of Southern California, advocates for a diet that is primarily plant-based, with a few servings of fish each week. According to him, fish, shellfish, and mollusks rich in omega-3 fatty acids, omega-6, and vitamin B12 are the key components that can benefit your health.
Specifically, Dr. Longo recommends fish such as salmon, sardines, anchovies, cod, trout, clams, and shrimp. The reason for this? Fish rich in healthy fats, particularly omega-3 fatty acids, have been shown to improve cognitive function and reduce the risk of heart disease. However, he emphasizes the importance of choosing low-mercury fish. Some types of fish, like tuna and swordfish, contain higher levels of mercury, which can be harmful when consumed in large amounts over time.
Dr. Longo advises limiting fish-based meals to two to three times a week for the best balance of health benefits without overdoing it.
Fish and Mercury Exposure: What Are the Recommendations?
While fish can offer numerous health benefits, it’s essential to be mindful of the mercury exposure that can come with certain types of fish. According to the French Agency for Food, Environmental and Occupational Health & Safety (ANSES), fish is the main source of methylmercury exposure in humans. This level of contamination varies by species and tends to be higher in predator fish such as tuna, bluefin tuna, bass, and ray.
As a result, ANSES recommends eating fish twice a week, choosing a fatty fish high in omega-3s (like salmon, sardines, mackerel, and herring) and another fish with lower mercury levels (such as cod, sole, or hake). Balancing your fish intake in this way can help mitigate mercury exposure while still reaping the benefits of healthy fats.
Longevity Diet: What Foods Should You Eat?
Dr. Longo’s approach to a longevity diet doesn’t just include fish. He advises cutting down on saturated animal fats (from meat, cheese, and processed foods) and sugars, while prioritizing whole grains, large quantities of vegetables, and a daily serving of nuts. He also recommends that legumes be the primary source of protein in your diet.
However, Dr. Longo notes that as we age, particularly after the age of 65, it becomes essential to increase protein intake slightly. He advises boosting consumption of fish, eggs, white meat, and dairy from goats and sheep to help maintain muscle mass, which tends to decrease with age.
In summary, the key takeaway from Dr. Longo’s advice is the balance between plant-based foods and a moderate amount of high-quality fish in your diet. Whether you’re in your 30s or over 65, this approach could help you stay healthier and more youthful for longer. So, next time you’re planning your meals, consider adding some omega-3-rich fish to your plate, but remember: moderation is key. It’s about combining smart choices with a balanced lifestyle to support longevity.
