Three Simple Food Rules to Boost Health and Longevity

A new Taiwanese “longevity” soup and a growing body of research show that simple changes to what we eat can help us live longer. Learning the three core food rules is useful for anyone who wants better health.

Japanese doctor Hiroshi Takahashi designed a seasoning‑free vegetable soup that contains cabbage, carrots, onions and pumpkin. By keeping the skins on and cooking the vegetables without salt, sugar or MSG, the dish keeps natural antioxidants and dietary fiber. He says the soup can lower inflammation and metabolic stress in the body.

Research from major health organisations shows that longevity diets around the world share three basic factors: plenty of whole plant foods, unsaturated healthy fats, and limited salt, sugar and ultra‑processed items. Assistant Professor Liao Yi‑ching explains that the Mediterranean, Nordic, Okinawan and DASH diets all correlate with lower mortality rates.

The second rule is to choose healthy fats instead of saturated animal fats. Hou Ming‑chih warns that eating too much saturated and harmful animal fat puts pressure on blood‑vessel walls and can cause chronic inflammation, which harms the liver and digestive system.

The third rule is to keep salt, sugar and ultra‑processed foods to a minimum. Gastroenterology specialist Fu Chung‑jui says fast‑food and processed items drain the body of micronutrients and disturb the gut microbiota, raising disease risk. Dr. Lin Yi‑tsung adds that contaminated food can trigger inflammation and weaken immunity.

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