Our daily diet shapes our long-term wellness. Incorporating foods such as sweet potatoes, olive oil, seafood, and nuts can kickstart optimum health and help fend off the effects of aging.

On a “She’s Healthy” program recently aired on NTDTV, dietitian Liao Hsin-Yi shared an anti-aging breakfast inspired by the longevity diets of people who live in Blue Zones—regions where people live longer and have lower rates of chronic diseases. The breakfast combines the heart-healthy Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet.

Liao also suggests that “eating to 70 percent fullness and avoiding overeating helps control weight and slow the aging process,” noting that obesity is a key factor in accelerating aging.

3-Minute Anti-Aging Breakfast Recipe

Liao’s go-to breakfast takes just three minutes to prepare and can be enjoyed hot or cold—perfect for busy mornings while supporting your anti-aging goals.

Oatmeal With Black Sesame and Nuts

Ingredients

• 1/3 cup oats


• 1 tablespoon black sesame seed powder


• 1 tablespoon unsweetened/unsalted mixed nuts


• 1/2 to 1 tablespoon brown sugar or honey


• 8 ounces fresh milk or organic soy milk

Instructions

• Hot option: Combine all ingredients in a pot and cook into oatmeal porridge.


• Cold option: Mix everything in a container the night before, refrigerate overnight to make “overnight oats,” and enjoy the next day.

Nutritional Breakdown

• Oats: Packed with soluble fiber, oats improve insulin sensitivity, regulate blood sugar, and lower inflammation and cardiovascular disease risk.


• Black sesame seeds: Rich in vitamin E, black sesame seeds have powerful antioxidant properties that fight aging.


• Nuts: High-quality plant protein and fats help reduce inflammation and protect against artery plaque buildup. Studies show that eating nuts regularly improves lipid levels and lowers coronary heart disease risk. Liao advises eating no more than a palmful of nuts daily.


• Milk or organic soy milk: Both are great protein sources. Milk is high in calcium, while organic soy products can lower cholesterol, prevent chronic diseases, and support kidney health.

Everyday Anti-Aging Diet Tips

Liao recommends incorporating the following six food groups into your daily meals, paired with the proper cooking methods, to slow aging and boost overall health:

1. Starchy Foods

Choose whole, unprocessed carbohydrates like sweet potatoes or potatoes over refined starches like white rice or pasta. Research links refined carbs to fatigue, mood swings, and a higher risk of metabolic syndrome, which includes symptoms such as high blood sugar, high blood pressure, and belly fat.

2. Protein

Liao suggests focusing on seafood and organic soy products as your primary protein sources.

Studies show that beans, compared to red meat, can lower coronary heart disease risk. Liao suggests cooking seafood quickly—like a fast stir-fry—to preserve nutrients without overcooking.

3. Fats

Extra virgin olive oil has anti-inflammatory, antioxidant, and immune-boosting properties, potentially reducing artery plaque and aiding weight loss. Use olive oil after cooking, or in cold dishes like salads, to preserve its nutrients and flavor.

Flaxseed oil, rich in Omega-3s, fights inflammation and supports heart and nerve health. However, it is sensitive to heat and best suited for cold preparations, such as salad dressings.

4. Vegetables and Fruits

Aim for five servings of veggies and two servings of fruit daily. One serving of veggies is one-half cup cooked or one cup raw. A serving of fruit is roughly one cup.

5. Dairy

Opt for plain yogurt, kefir, or cheese to boost calcium intake. Yogurt supports digestion, metabolism, and immunity.

6. Polyphenols

Drink tea, especially green tea, for a healthy dose of polyphenols, which have antioxidant effects, help prevent cardiovascular disease, and may inhibit tumor growth.

3 Foods to Limit

Liao advises limiting the following types of foods to reduce chronic disease risk and slow aging:

• High-sugar: Associated with higher blood pressure and lipids, both risk factors for heart disease.


• High-salt: Too much salt can raise blood pressure and stiffen arteries, increasing cardiovascular risks.


• High saturated fat: Animal fats, like butter, can contribute to artery plaque buildup, raising heart disease risk.

 Supplement Precautions

Regarding antioxidant supplements, Liao notes that studies on long-term smokers indicate vitamin C can improve vascular health. Antioxidants might be helpful for smokers or high-stress individuals. However, if your diet is balanced, extra supplements aren’t necessary.

If you do take supplements, Liao said it’s better to choose a multivitamin with moderate dosages. Avoid high doses of fat-soluble vitamins A, D, E, and K, as they can accumulate in the body and are harder to metabolize.

Take Charge of Your Health One Bite at a Time

With a nutritious breakfast and daily diet tips, you can take simple steps to fight aging and stay healthy. It all starts with what you put on your plate!