The average American life expectancy is 79.8, years ranking the U.S. 35th when compared to other countries. What if you could add a few safe foods to your diet and increase that number by several years? These 5 safe foods will not only increase your life span; they will increase the quality of your life as well.

Leafy Greens

This is a broad category. However, focus should be primarily on dark greens such as kale, bok choy, broccoli, spinach, mustard greens and Swiss chard. These safe foods are high in antioxidants and fiber. Studies show that eating these foods reduces cholesterol and fights heart disease while also boosting the immune system, reducing inflammation, promoting eye and skin health, and reducing the risk of cancer. Sautee them with a little garlic and olive oil, use them for a salad, or even add them to a sandwich, but aim to consume 4-6 servings daily.

Fish

Salmon, tuna, trout and sardines are great sources of protein as well as Omega-3 fatty acids. Research shows that Omega-3 fatty acids help prevent or even slow existing cardiovascular disease. These foods are known to lower blood pressure, reduce the chance of blood clots, and help restore regular heartbeats, reduce swelling in arthritic joints, fight depression and lower the risk of dementia and Alzheimer’s disease. Have at least 2 servings of these per week.

Olive Oil

Olive oil contains unsaturated fats that are considered healthy as well as powerful antioxidants called polyphenols. Studies have shown that because it does not cling to arteries, olive oil may help lower your risk of heart disease and reduce the chance of stroke. The polyphenols help prevent breast and colon cancer and may even help control blood sugar and insulin levels, thus benefitting people with diabetes. It is important to remember that olive oil is high in calories and should be used in moderation and as a substitute for butter and stick margarine.

Oatmeal

Oatmeal is high in fiber and 1 cup contains 10g of protein and 26mg of folate. Research shows that it lowers cholesterol and reduces the risk of developing high blood pressure and heart disease. Oatmeal also boosts the immune system, helps prevent breast cancer, stabilizes blood sugar and even helps prevent weight gain. Keep in mind though, that these benefits come from regular oatmeal and not the instant variety. For added flavor, top it with honey, fruits and berries or a tablespoon of brown sugar.

Tea

All varieties of tea will fall into this category. The health benefits are almost too numerous to list. However, they include boosting the immune system, preventing all types of cancers, promoting cardiovascular health and lowering risk of stroke. Tea boosts metabolism, reduces the chance of osteoporosis, aids in treating anxiety, headaches, and allergies, sleep dysfunctions and even freshens breath. So skip the soda and enjoy a cup of tea instead.

Regular exercise is of course a necessary component of a long and healthy life, but making safe food choices play a large role as well. Eating mainly natural foods and avoiding processed options improve your overall health. A few small changes in your diet could be the difference in adding 5 or even 10 years to your life.