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. Each person should eat about 5-10 servings of fruits and vegetables every day.
Eat nuts
Nuts are a good source of protein, healthy fats, fiber, vitamins and minerals — nutrients that protect against heart disease and diabetes.
"Make sure the nuts don't contain a lot of sugar or salt."
The world's longest-living people eat lots of fruits, vegetables, nuts and seeds and avoid processed foods.
Eat a cup of beans every day
According to Desai, beans are high in fiber and protein and legumes can be 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 cancer risk and prevent fatty liver.
Incorporate healthy oils into your diet
Recommended oils include varieties such as extra virgin olive oil. Olive oil is rich in healthy monounsaturated fats. Science has also proven that this oil has strong anti-inflammatory properties.
It can help prevent strokes, fight 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 eating pretzels, chips, pretzels or muffins, eat whole foods like broccoli and green beans."