A Cardiologist's Top 3 Favorite Foods For Longevity (One Will Surely Surprise You)

Another day, another list of longevity-supporting foods. But this one comes with a special twist: As cardiologist Steven Gundry, M.D., author of Unlocking the Keto Code, shares on this episode of the mindbodygreen podcast, certain polyphenol-rich foods can protect mitochondria, which is essential for enhancing the lifespan.

"Number one, our [gut] bacteria think they're delicious," he says. "But in turn, those bacteria convert these polyphenols into substances that can actually uncouple our mitochondria1," which generates heat in our bodies to burn energy—and that process, Gundry adds, is top-notch for longevity. 

If you're familiar with Gundry, you likely know he's got a thing for olive oil. "I'm infamous for saying the only purpose of food is to get olive oil into your mouth," he jokes. Olive oil, he says, is rich in polyphenols like oleuropein, lignans, and hydroxytyrosol—although, the specific type of olive oil you choose can affect its polyphenol content. Here's how to make sure you get the highest-quality EVOO. 

To continue this polyphenol theme, Gundry is also a fan of deeply hued berries. Blueberries, for example, boast polyphenol pigments called anthocyanins—these play an important role in brain and overall health4, and research has even associated a link between anthocyanins and healthy aging5. Another polyphenol called ellagic acid can be found in pomegranates6, and research has shown this powerful polyphenol can also support metabolic7 and brain health8. 

Quite the surprising pick, we'd say! Of all the longevity-supporting foods we've discussed, this is the first time cheese makes the list. But according to Gundry, high-quality cheese often gets a bad rap: "I was actually talking with [professor of genetic epidemiology at King's College, London] Tim Spector M.D., and he says we've got to stop beating up on cheese," Gundry explains. "So I decided to start looking at Blue Zones." 

Specifically, he highlights two of the most famous Blue Zones: Sardinia, Italy, and the Nicoya Peninsula in Costa Rica. "The Sardinians with extreme longevity are the ones who live up on top of the mountain, and they are goat- and sheepherders," Gundry says. "Only the [people] up top are eating goat and sheep cheese products." And because these products contain MCTs and polyamine compounds9, Gundry says they may have a positive effect on your mitochondria.