VnExpress newspaper quoted Dr. Poonam Desai, a nutrition and lifestyle expert in New York, USA, pointing out the principles of food selection of the world's longest-lived people. Dr. Poonam Desai also tries to incorporate these rules into her daily routine.

Here are the eating secrets of the world's longest-lived people:

Eat as many fruits and vegetables as possible.

Fruits and vegetables are good sources of folate, vitamin C and potassium. They are also an excellent source of fibre, which helps maintain a healthy gut and reduces the risk of bowel cancer. According to Dr Desai, everyone should eat around 5-10 portions of fruit and vegetables a day.

Eat nuts

Nuts are a great source of protein, healthy fats, fiber, vitamins, and minerals—nutrients that may help protect against heart disease and diabetes. “Make sure the nuts aren’t loaded with sugar or salt,” says Desai.

Eat a cup of beans a day

According to Desai, beans are high in fiber and protein and beans can include garbanzo beans, pinto beans, lentils, black beans.

Beans are a good source of protein, folate, and antioxidants. Studies have shown that they may benefit heart health, reduce the risk of cancer, and prevent fatty liver disease.

Incorporate healthy oils into your diet

Recommended oils include extra virgin olive oil. Olive oil is rich in healthy monounsaturated fats. It has also been shown to have powerful anti-inflammatory properties. It may help prevent strokes, heart disease, and Alzheimer's disease.

Avoid processed foods

Processed foods can be unhealthy because they often have added ingredients like salt, sugar, and fat. “When you’re hungry, instead of reaching for cookies, chips, crackers, or muffins, eat whole foods like broccoli and green beans,” Desai advises.