Eric Topol, a leading cardiologist and author of the best-selling book *Super Agers: An Evidence-Based Approach to Longevity*, advocates for dietary habits that promote healthy aging. After extensive research, Topol emphasizes that lifestyle choices, rather than genetics, significantly influence longevity. His findings focus on a cohort of 1,400 adults aged between 80 and 105 years, all of whom remain free from major chronic diseases, highlighting the power of healthy habits.
This research, conducted at the Scripps Research Translational Institute in Southern California, reveals that almost anyone can adopt a healthier lifestyle with effort. Topol notes that regular exercise, a nutritious diet, adequate sleep, and strong social connections are key components to becoming a “super ager.”
Adopting a Mediterranean Diet
To enhance one’s chances of living a longer and healthier life, Topol recommends following a Mediterranean diet. This diet includes a variety of fresh fruits, vegetables, nuts, seeds, olive oil, seafood, and poultry, while advising against ultra-processed foods that often contain unhealthy additives.
Topol, who is 71 years old, shared insights into his personal eating habits, providing a glimpse into what a typical day looks like for him. He emphasizes that his approach to nutrition is rooted in an anti-inflammatory diet, primarily based on Mediterranean principles.
“Lots of vegetables, fruit, legumes, plants, salmon, and other fish are staples in my diet,” Topol explained. He has not consumed red meat for 45 years, citing a family history of colon cancer and research linking red meat consumption to cancer risk as motivating factors for this choice.
A Day in the Life: Topol’s Dietary Routine
Topol’s daily routine begins early. He wakes around 05:00 and consumes breakfast at approximately 06:00, starting with a large cup of black coffee. His breakfast typically consists of nonfat Greek yogurt topped with blueberries or strawberries and a low-sugar granola.
For lunch, he often opts for a mix of nuts, including walnuts, almonds, and peanuts. “They’re really good and inexpensive,” he remarked, describing his lunch as a “glorified snack.” Occasionally, he enjoys a salad during social outings.
Topol acknowledges his fondness for nuts, which he considers a healthy source of protein. Despite having faced kidney stones in the past, he has learned to manage his intake while ensuring proper hydration. “I always have fizzy water with me,” he noted, recognizing that it encourages him to drink more fluids throughout the day.
Dinner typically features a substantial salad composed of lettuce, arugula, shredded carrots, tomatoes, and avocado, often topped with baked salmon or another fish. He uses balsamic vinegar and olive oil as dressing, and occasionally adds cheese for flavor. “If I don’t have it for a couple of days, I get withdrawal from my salad,” he joked, reflecting his commitment to this ritual.
While he generally avoids late-night snacks, he may indulge in some dried fruit or low-calorie lemon cookies if hungry before bedtime. Topol emphasizes a fasting period from 19:00 to 06:00, aligning with numerous health recommendations.
When asked about guilty pleasures, he mentioned his love for tortilla chips and ice cream, though he strives to limit these indulgences due to their high calorie and additive content.
Topol also shares his nutrition advice with patients during consultations, often starting by asking what they eat throughout the day. He identifies common dietary pitfalls, such as excessive red meat consumption, late-night snacking, and high-calorie smoothies that many people underestimate.
“One patient I had thought it was normal to drink six beers and two tequilas every night,” he recalled, highlighting the discrepancy between perception and reality regarding alcohol consumption.
His overarching advice is to avoid excessive protein intake, particularly from unhealthy sources. Instead, he encourages a focus on foods that reduce inflammation and promote health, steering clear of overly processed items with long ingredient lists.
By sharing his daily diet and insights, Topol hopes to inspire others to adopt healthier eating habits and strive for longevity. His message underscores that achieving a healthier life is not merely about genetics but rather about making informed lifestyle choices.
