7 Foods for Healthier Aging That Are in My Shopping Cart Every Week, According to a Dietitian

As you get older, your body changes. I’m not just talking about wrinkles on your skin. There are many more subtle, internal changes that impact your health—things like cell damage from oxidative stress, loss of bone density and stiffening of your blood vessels. That said, it’s never too early to center foods that support healthy aging in your diet. After all, these foods support aspects of health that are important no matter your age, like digestive health, bone health, heart health and more. Here are seven foods I always make sure to include in my cart to support healthy aging and more. 

1. Kefir

Kefir is one of my favorite ways to get in dairy—a food group rich in calcium. Especially as you age, calcium is important because it supports your bones. In fact, women 51 and older and men 70 and older have higher calcium needs than younger adults. I love that kefir is drinkable because it makes it easy to take on-the-go or add to a smoothie, such as this Berry-Mint Kefir Smoothie. It also makes for a great post-workout snack, thanks to its high-quality protein content. Plus, it’s a good source of probiotics for gut health. Studies have found that older adults with a more diverse gut microbiome also tend to be healthier and live longer. Specifically, they tend to have lower LDL cholesterol, higher vitamin D and better mobility. Eating foods rich in probiotics, like kefir, is one way to support a healthy gut microbiome as you age.

2. Avocados

As a Latina dietitian, I’ve been enjoying avocados for as long as I can remember, and they remain a staple food in my grocery cart. They’re rich in fiber and heart-healthy fats that promote cardiovascular and gut health. As you get older, your risk for high cholesterol increases because your body can’t clear cholesterol as well anymore. Eating foods like avocados can help keep your cholesterol in check. Avocados may even help with external signs of aging like wrinkles. Research has found that eating avocado daily can enhance skin elasticity and firmness among healthy women ages 27 to 73.

3. Olive Oil

Olive oil is another source of healthy fat worth incorporating in your diet. Although I buy a big enough bottle that I don’t need to stock up every week, I make sure to buy more whenever I’m running low. I use it for everything from roasting fish to air-frying veggies to dressing a salad. Numerous studies have evaluated olive oil’s health benefits with remarkable results. It’s been shown to reduce risk of premature death from Alzheimer’s disease, cardiovascular disease and more; reduce inflammation; and combat harmful oxidative stress. Research has found that it can affect almost all parts of the aging process to prevent age-related diseases and extend life expectancy. This is largely because of olive oil’s monounsaturated fats and powerful antioxidants called polyphenols.

4. Roasted Chickpeas

I’ve found that roasted chickpeas are one of the easiest and tastiest ways to eat more legumes. That’s why I make sure they’re always in my grocery cart. They make for a delicious snack on their own, but you can also use them to top salads or grain bowls. Chickpeas are chock-full of nutrients for healthy aging. Just ½ cup of chickpeas has 6 grams of fiber, or 21% of the Daily Value. Fiber is important for preventing and managing diseases linked with aging like diabetes, cardiovascular disease, cancer and neurodegenerative disease. Plus, according to a recent study, dietary pulses (like chickpeas) can promote gut health as you age.

5. Coffee

My morning (and sometimes afternoon) cup of coffee is something I look forward to every day. Fortunately, it’s full of antioxidants that can help counter harmful effects of aging, as long as you have it in moderation. A large 2024 study found that drinking coffee was linked with a younger biological age relative to chronological age, meaning that participants’ cells, tissues and organs seemed younger than they actually were. Another recent study found that drinking coffee was linked with lower risk of facial skin aging.

6. Frozen Berries

Frozen berries are a go-to food for me, especially at breakfast. I love putting them in smoothies or adding them to chia pudding. Fresh berries are another great option, but you can’t beat the price and shelf life of frozen ones. Berries are incredibly rich in antioxidants, which can help prevent age-related health issues. Specifically, they can help prevent inflammation and oxidative stress, and they can promote immune health. Furthermore, a recent study found that berries can improve motor and cognitive function with age and protect against age-related neurodegenerative diseases like Alzheimer’s, Parkinson’s and dementia. 

7. Chia Seeds

Chia seeds are another fiber-rich food. They’re also an excellent source of polyphenols, vitamins, minerals and the omega-3 fatty acid ALA. As a result, they can help prevent constipation, diabetes, high cholesterol and cancer. Your risk for all of these issues increases with age, so it’s important to proactively eat foods like chia seeds to protect your health. You can add chia seeds to salads, smoothies, oatmeal and snack bars. 

The Bottom Line

Your risk of developing many chronic diseases increases with age, but eating a healthy diet can help. For me, adding foods like kefir, avocados, olive oil, roasted chickpeas, coffee, frozen berries and chia seeds to my weekly grocery cart makes it easy to incorporate key nutrients for healthy aging. Remember, it’s never too early to think about healthy aging! These foods are beneficial no matter your age.