24 RD-Approved Recipes That Promote Healthy Aging (2024)

12 Foods That Are Surprisingly Good for You as You Age

Wild Salmon and Romanesco Pilaf

Salmon is famous for its heart-healthy properties, namely the omega-3 fatty acids that help keep triglycerides down and may also lower blood pressure and elevate HDL ("good") cholesterol. Fatty fish also supports cognitive health.

The cauliflower in this recipe provides fiber to keep things moving (helpful since our digestive tracts slow with age), says John "Wesley" McWhorter, DrPH, national spokesperson for the Academy of Nutrition and Dietetics.

Weeknight Vegetarian Chili

We need more protein as we age, since our bodies don't metabolize proteins as well, says McWhorter. High-protein plant-based sources, like the legumes in this chili, tend to be lower in fat and healthier than animal proteins. (Though meat—even red meat—is fine in moderation, he adds.)

Roasted Broccoli With Seeds and Feta

Roasting adds delicious flavor to the broccoli, enhancing the all-important enjoyment and flavor factors, says McWhorter. "If you want to eat healthy, you have to actually eat it," he says. Coriander, cumin, and turmeric are high in age-defying antioxidants, which quell inflammation, while seeds add fiber and healthy fat, he says.

Carrot-Chickpea Burgers

McWhorter calls this plant-based burger a "play on falafel." Made with chickpeas and carrots, it's packed with fiber, and a healthier alternative to meat burgers. McWhorter recommends swapping brown rice for white rice for added health benefits, and adding a whole grain bun (or swapping in crisp lettuce leaves instead). "Whole grains contain higher amounts of fiber, protein, phytochemicals, and vitamins and minerals, which contribute to the healthy aging process," adds Holley.

No-Mayo Mediterranean Tuna Salad

Too often the healthful properties of tuna, chicken, vegetable, and other salads get weighed down—literally and figuratively—by heavy mayonnaise. "This recipe uses a simple vinaigrette to give the salad a pop of flavor, and it's a great way to [prepare] a simple meal without a lot of work," says McWhorter. Adding vinegar or citrus at the end will give it a little tang, and is a good flavor replacement for salt, he adds.

Coconut-Miso Mushroom Soup

McWhorter calls this soup "a good, well-rounded dish with a lot of flavor." Coconut milk is high in fat, but is a healthier alternative to the usual heavy cream base, he says. Mushrooms bring the umami flavor, along with vitamin D, which is essential for graceful aging.

Roasted Branzino With Lemon and Thyme

Branzino (Mediterranean sea bass) is another rich source of omega-3s. "Omega 3 oils, in particular, are associated with reduced oxidative stress, which can benefit our brains, heart, skin, and more as we age," says Holley. Branzino also provides extra protein.

In addition to becoming a dinner classic, this dish could make a good lunch. "It's important to have adequate protein throughout the day and not just save all the protein for dinner," say McWhorter.

Loaded Baked Sweet Potatoes

Not the typical sour-cream-and-bacon-laden potato you get at a restaurant, but an alternative where all the toppings have health benefits. Both white and sweet potatoes bring the nutrition: they have plenty of fiber, potassium, and vitamin C. The one thing to watch out for is the crème fraîche, which is "basically sour cream," says McWhorter. Try swapping in dairy-free sour cream or yogurt, and think about adding another dish to make this a complete meal, he says.

Pomegranate Relish

A pomegranate-based relish gives you a great alternative to sugary cranberry and other sides, and comes loaded with antioxidants. "The fruit gives it a lot of tang, and you're not concentrating the sugar by cooking it down," says McWhorter. "Concentrating the sugar can lead to rapid spikes in blood sugar, which can then lead to inflammation, insulin-resistance, and other potential age-related issues." For taste variety, McWhorter suggests parsley instead of cilantro since they both have similar nutrients.

Grapefruit and Smoked-Trout Cobb Salad

Another great lunch option, this non-traditional take on the Cobb salad is filled with fiber and protein. "There's no bacon, but it still has a smoked flavor, so it's a different spin," says McWhorter. "I love the good fat from the avocado and the tang from grapefruit." The grapefruit is high in Vitamin C, and farro (a whole grain) provides a great source of fiber, protein, and phytochemicals, says Holley.

Oil-Poached Halibut With Fennel, Tomatoes, and Mashed Potatoes

"Not only does halibut have almost as many omega-3s as salmon, it also has a relatively high omega-3-to-omega-6 ratio, which helps reduce inflammation," says McWhorter. This recipe calls for poaching the fish in olive oil, a heart-healthy option. Fennel provides fiber and potassium, says Holley.

For the potatoes (and all other vegetables with edible peels), McWhorter recommends leaving the peel on to retain nutrients and save time.

Brazilian Collard Greens

In addition to the garlic and salt, think about adding more spices to ramp up the flavor of this dish. "We always put some heat in ours, cayenne pepper, something spicy," says McWhorter, who hails from the South. "A little vinegar and citrus at the end give it a new angle."

For those without strong roots in the South (or otherwise resistant to collard greens), bear in mind that the younger the greens, the more tender and less bitter they are. "The younger version is less punchy in your mouth," McWhorter says.

Baked Chicken Legs With Chickpeas, Olives, and Greens

The chicken and chickpeas in this recipe provide lean protein, while the greens, chickpeas, and olives contribute fiber, says Holley. Olives, of course, are a mainstay of Mediterranean meals, bringing monounsaturated (healthy) fat, fiber, vitamin E, and antioxidants to the table. The thyme and shallots (along with greens and chickpeas) provide various B vitamins, vitamins A and C, potassium, iron, beta carotene, magnesium, and more, Holley says.

Broccoli-and-Chickpea Parmesan

This dish will be a little lower in protein than chicken, but still a good option to satisfy the increasing protein needs of age. Save time and effort with store-bought marinara sauce, just beware of added sugar and sodium, says McWhorter. Canned legumes are also often loaded with salt, so make sure you rinse them off to strain away some of that sodium.

Another good rule of thumb when it comes to sodium? "As you're cooking, taste your food before adding salt," says McWhorter. "You may not need it. And always measure it."

Acorn Squash With Mixed-Grain Stuffing

This recipe is nutrient-dense with potential anti-inflammatory properties, says McWhorter. The whole grains (a healthier option than processed grains) provide essential nutrients and dietary fiber, while the squash is a good source of vitamins, minerals, and fiber, he says.

Grilled Sardines Over Wilted Baby Arugula

Sardines have heart-healthy fats and are one of your best choices when it comes to meeting protein requirements—28 grams per portion in this recipe. "Fresh sardines are a lower-sodium way to get in great omega-3 fatty acids, which are essential for brain and heart health," says Piantadosi. The arugula is a good source of calcium, which women need to boost bone health after menopause.

Root Vegetable Soup With Orange, Ginger, and Tarragon

Try this in the colder months when root vegetables are plentiful at the supermarket and hot soup is just what winter ordered. "The parsnips, rutabaga, and oranges all provide an excellent source of vitamin C, which helps with immune function as well as heart health," says Piantadosi. There's early evidence that vitamin C may reduce the risk of age-related macular degeneration, a potentially blinding condition, as well as cataracts and heart disease.

Kale With Tomato, Garlic, and Thyme

Kale provides vitamin C along with vitamin K (which may help stave off osteoporosis and heart disease) while also adding fiber to the diet, says Piantadosi. "The extra virgin olive oil is a source of heart-healthy monounsaturated fats that help with the absorption of vitamin K in the kale," she adds.

Leafy greens, in general, may also have a role to play in stalling dementia. One study of people aged 58 to 99 found that 1.3 servings a day was linked with less cognitive decline than those who only eat 0.09 servings.

Asparagus and Walnut Salad

Asparagus is a good source of iron, and walnuts offer a host of potential health benefits. They contribute alpha linolenic acid, a type of omega-3 fatty acid derived from plants, says Piantadosi. Studies also suggest that they can lower bad cholesterol and even slow cognitive decline. What's more, despite a high fat and calorie content, half a cup per day did not result in weight gain among participants in one study.

Cannellini-Bean and Greens Stew

White beans contain a lot of resistant starch, the fiber that doesn't get digested but provides a feast for our gut bacteria. That's a good thing because if the gut microbiome thrives, so will our health. Cannellini beans also give us fiber, protein and iron, says Piantadosi. If you use canned cannellini beans, look for low-sodium varieties.

Banana-Blueberry Smoothie

This is a delicious way to incorporate protein into your first meal of the day. "Blueberries are a great source of antioxidants, particularly anthocyanins, and also provide fiber," says Piantadosi. "Paired with a nonfat yogurt is a great way to get calcium. If you choose a nonfat Greek or Icelandic yogurt, it would be an even better source of protein." Bananas are also a good source of potassium, essential for heart and muscle health.

Muesli With Yogurt

Like oats and yogurt, muesli provides a lot of protein, especially when it contains nuts, seeds, and whole grains, says McWhorter. "The antioxidants from the fruits and the healthy fats from the nuts are beneficial for aging as they can help reduce oxidative stress and inflammation," he adds.

Bircher Chia Parfait

Chia seeds provide ALA, one of the omega-3 fatty acids and fiber that can lower cholesterol and keep your intestine active and healthy. They're also a strong source of antioxidants and fiber, both of which can slow aging. Combining chia with yogurt and fruits boosts the protein content and the health benefits, says McWhorter.

Martha's Classic Guacamole

The main ingredient in this dish, avocado, is one of the leading (and tastiest) sources of "good" monounsaturated fats, which help keep LDL ("bad") cholesterol levels down. "Generally, for dietary fats, it is recommended to limit saturated fats from animal sources and to get primarily unsaturated fats from oils such as olive, canola, nuts and seeds, and fatty fishes," says Holley.