In brief

• The text describes products that, according to dietitians and researchers, may support the heart, blood vessels and brain of older people.
• Dark chocolate with a high cocoa content contains flavonoids, and olive oil contains monounsaturated fats and phenols.
• The Japanese diet, rich in fish, is associated with longevity, and fatty fish provide vitamins A and D.

Dark chocolate and seaweed

Dark chocolate with a high cocoa content contains flavonoids, which are plant compounds with antioxidant effects (Неочікуваний секрет довгого життя: ці продукти мають бути у вашому раціоні - Патріот Донбасу – donpatriot.news) (Эксперты назвали топ неожиданных продуктов, которые помогут прожить дольше – Charter 97) (Експерти назвали топ несподіваних продуктів, які можуть допомогти прожити довше – TSN). According to a report by the British Daily Mail, they may improve the elasticity of blood vessels, lower blood pressure and protect brain cells from damage.

Seaweed contains fucoidan and iodine. These components affect thyroid function and, according to the same source, may have oncoprotective properties.

Fatty fish and olive oil

Japan has one of the highest average life expectancies in the world, and its traditional diet includes a lot of fish. The authors of the compilation point out that this may be related to this result. Replacing meat with fish may reduce the risk of cardiovascular diseases. Fatty fish include salmon, mackerel, sardines and trout, which are sources of vitamins A and D, important for immunity.

Olive oil contains monounsaturated fats and phenols, which have anti-inflammatory effects. According to studies, regular consumption may help reduce the risk of stroke and heart disease.

Before changing your diet

In the case of chronic diseases, such as hypertension or diabetes, changes to the diet should be discussed with a doctor or dietitian.