10 foods that can extend your life

Nowadays, when many of us lead a sedentary lifestyle and face constant stress, it is important to pay attention to our diet. The right foods can not only improve your well-being, but also help increase your life expectancy. Here's a list of 10 foods that nutritionists and scientists say can help you live longer and healthier.

• Olive oil : Olive oil, especially cold-pressed olive oil, is rich in monounsaturated fats and antioxidants. It may reduce the risk of heart disease and improve cholesterol levels.
• Nuts : Nuts are an excellent source of protein, healthy fats and vitamins. Regular consumption of nuts has been linked to a reduced risk of heart disease and type 2 diabetes.
• Berries : Berries such as blueberries, strawberries, raspberries are rich in antioxidants, which protect the body from oxidative stress and may slow down the aging process.
• Green tea : Green tea contains antioxidants known as catechins, which may reduce the risk of cancer and improve overall health.
• Fish : Especially fatty varieties such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are good for the heart and brain.
• Broccoli : Broccoli and other cruciferous vegetables contain substances that may protect against cancer.
• Garlic : Garlic is known for its anti-inflammatory and antibacterial properties. It may also improve cardiovascular health.
• Whole grains : Whole grains such as oats, brown rice and quinoa are high in fiber, which helps control weight and improves digestion.
• Avocado : Avocados are rich in healthy fats, vitamins and minerals. It may help lower cholesterol and improve heart health.
• Dark Chocolate : Dark chocolate (high cocoa content) contains antioxidants that may lower blood pressure and improve heart health.

Including these foods in your diet can help improve overall health and promote longevity. However, it is important to remember that a healthy lifestyle includes not only eating right, but also regular exercise, adequate sleep and stress management.