The longevity diet: Easy, science-backed ways to eat (and drink) for a long, healthy life

Beans are one of the most accessible, nutrient-packed foods you can eat, according to Bonnie Taub-Dix, registered dietitian and the author of "Read It Before You Eat It — Taking You from Label to Table,"

They're full of protein and fiber, and are easy to prepare in simple, healthy recipes such as soup, chili, pasta, and more, Taub-Dix previously told Insider.

"Beans are the most underrated food in the supermarket," she said.

Beans are also a staple in "Blue Zones" diets, according to author Dan Buettner who popularized research on these regions where people live the longest, healthiest lives in the world.

Buettner recommends getting at least a half a cup of beans per day. He said he often gets his dose via a big bowl of soup, such as traditional minestrone.

And if you think eating beans is boring, think again — all it takes is a little know-how of proper seasoning and cooking techniques to make beans (and other plant-based dishes) delicious. Try snacking on them with recipes like crunchy chickpeas. You can even sneak beans in dessert, as in this healthy chocolate-rich recipe.

Step away from the supplements. Some of the best ways to enhance your health are in your regular grocery store. Blue Zones and other healthy diets routinely include common longevity-boosting foods like:

• Olive oil is a versatile cooking ingredient and research consistently shows it can help prevent early death in as little as a teaspoon per day.

• Honey can make sweet treats more healthful by providing a dose of antioxidants that help stave off dangerous diseases.

• Nuts are nutrient-dense powerhouses packed with healthy fats, fiber, and even some protein, making them worth the high calorie count.

• Starchy carbs like squash and sweet potatoes are traditional Blue Zones foods that provide steady energy and fiber for more balanced blood sugar.

• Leafy greens, including herbs, offer a wealth of lifespan-extending micronutrients, including vitamins and minerals as well as polyphenols, plant-based compounds linked to lower risk of major causes of death like cancer and heart disease.

If extending your lifespan via some kitchen wizardry feels daunting, don't despair — smoothies are a tried-and-true longevity strategy backed by doctors, athletes, and biohackers, no cooking skills required.

Dr. Mark Hyman, a 63-year-old longevity expert who says his biological age is 20 years younger, starts every day with a smoothie of berries, chia seeds, hemp seeds, and whey powder for a total of 48 grams of protein.

Tech exec Bryan Johnson is famous for his intense (and costly) anti-aging routine, and it involves a "Green Giant" smoothie each day. The ingredients include creatine, which evidence suggests can improve physical and mental performance. It's also packed with plant-based nutrients linked to better health such a cocoa flavanols.

Sorry, happy hour enthusiasts — the best thing to drink for your health is water, and always has been.

Despite a bit of evidence (and a lot of wishful thinking) that alcohol like wine might be good for you in small doses, most research suggests it's best to avoid imbibing for optimal health.

It's also important to steer clear of too many sweet drinks, like sodas and juice, which are linked to higher risk of illnesses like liver cancer.

Instead, aim to stay hydrated with between 90 to 125 ounces daily, on average, although the amount varies based on your personal stats and habits. You don't have to be bereft of all bubbles, though, since seltzer counts as hydration. And coffee or tea is not only allowed but encouraged, offering extra antioxidants and health benefits beyond mere hydration.