Experts say olive oil, berries, nuts and more can help reduce disease risk once you hit 40
Reaching 40 is a milestone often marked with reflection, new priorities, and a sharper focus on long-term health. Wrinkles and grey hairs may be the visible signs of midlife, but beneath the surface, the risk of chronic illnesses like heart disease, cancer and dementia also starts to weigh heavily.
While no single food can turn back time, dietitians agree that making smart choices at this stage can help prevent or delay age-related conditions. Here are eight foods experts recommend adding to your routine once you cross the 40 threshold.
1. Olive Oil
A cornerstone of the Mediterranean diet, olive oil is rich in healthy fats and powerful antioxidants known as polyphenols. These compounds fight inflammation, a key driver of many chronic illnesses. Research shows that just half a tablespoon of olive oil daily may reduce dementia-related mortality by nearly 30%.
2. Nuts
Far more than a convenient snack, nuts are linked to lower risks of type 2 diabetes, heart disease and certain cancers. Walnuts stand out, with studies showing they are particularly associated with healthy ageing. Dietitians suggest three servings a week to reap the benefits.
3. Dark Leafy Greens
Spinach, kale, Swiss chard and arugula are packed with folate, vitamin K and antioxidants. These nutrients are crucial for brain health, heart protection and bone strength. Studies have even linked higher green vegetable intake with slower cognitive decline.
4. Flaxseeds
A sprinkle of ground flaxseed over oats, yoghurt or smoothies delivers fibre, omega-3 fatty acids and phytoestrogens. The latter can ease perimenopausal symptoms such as hot flushes, while the fibre supports digestion and reduces inflammation.
5. Teff
This tiny Ethiopian grain is gaining global attention as a gluten-free superfood. High in fibre and nutrients, teff supports heart health and digestion. Experts note that regular wholegrain consumption in midlife is tied to longer, healthier lives.
6. Strained (Greek-style) Yoghurt
Greek-style yoghurt is a gut-friendly powerhouse, brimming with probiotics and protein. A diverse gut microbiome has been linked to healthier ageing, while higher protein intake helps counteract natural muscle loss after 40. It also provides choline, a nutrient associated with sharper brain function.
7. Berries
Rich in antioxidants, berries combat oxidative stress and inflammation—two factors that accelerate ageing. Regular consumption has been shown to protect against cognitive decline and improve heart health. Both fresh and frozen varieties provide the same benefits, making them an easy daily addition.
8. Fatty Fish
Salmon, mackerel and trout combine protein with omega-3 fatty acids. Not only do they support muscle preservation, but they also improve brain health, heart function and hormone balance. Regular fish consumption may also ease menopause-related symptoms in women.
Expert Take
Dietitians emphasise that turning 40 should be seen as an opportunity rather than a warning bell. “The earlier you start protecting your brain, bones and heart with the right foods, the more resilient your health will be later,” explains registered dietitian Sarah Nash.
From omega-3-rich fish to fibre-packed flaxseeds, the theme is clear: nutrient-dense foods that fight inflammation and strengthen the body’s systems are the best allies in midlife.
So, while you can’t stop the clock, you can certainly shape how well you age by filling your plate with these eight essentials.