Momentum in the Mountains 2024


Key Food to Extend Your Lifespan by 5 Years

author avatar Dr. Eric Berg 04/15/2024

Many health-conscious individuals prioritize lifestyle modifications that will ensure they live a long and healthy life. One of the best additions to make to your diet if you want to live a long life is oily fish.

Learn about how oily fish and omega-3s can help extend your life and what you can do to incorporate more into your routine.

The Power of Fish

Oily fish, a powerhouse of omega-3 fatty acids, has an astonishing impact on our lifespan. But how does this work exactly?

Vitamin supplements in heart shape

The Impact of Omega-3 Fatty Acids on Mortality Risk

Omega-3 fatty acids in oily fish promote heart health and can help combat chronic inflammation.

A study involving over 2,240 individuals aged 65 and above, spanning eleven years, reveals some startling findings.

It was discovered that regular consumption of oily fish can add nearly five extra years to your life. That's comparable to the effects seen when someone quits smoking.

While we can't turn back time, consuming foods rich in omega-3 fatty acids helps us hold onto those precious years longer than expected.

The Detrimental Effects of Smoking on Lifespan

Did you know that regular smoking can rob you of nearly five years of life? It's true. According to CDC data, regular smoking could decrease your lifespan by 4.7 years. But there is good news.

If you smoke and have been considering quitting, now might be the ideal opportunity to abandon cigarettes for good finally. Why so? Apart from ridding yourself of a harmful addiction, giving up cigarettes can actually give back those lost years.

Quit Now and Live Longer

When paired with specific dietary changes (like adding oily fish), quitting smoking could add almost 10 extra years to your lifespan. It sounds incredible, but it's backed by solid science.

This lifestyle shift also boosts overall health, making your last years more enjoyable than they otherwise would have been.

The Multifaceted Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids offer many health benefits beyond just adding years to your lifespan. They're vital for optimal function and overall well-being.

Omega-3's Role in Reducing Inflammation and Lowering Triglyceride Levels

In our bodies, omega-3 fatty acids act as potent inflammation fighters. Studies suggest that omega-3 fatty acids can effectively reduce triglyceride levels, thereby decreasing the risk of heart disease.

This effect is mainly attributed to two types: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These help control inflammation by producing compounds called resolvins and protectins.

Omega-3 Fatty Acids and Their Role in Mental Health

The positive effects of omega-3 fatty acids on mental health are often overlooked. Omega-3s are significant in treating disorders like depression, nervousness, and ADHD.

Alleviating Depression and Anxiety with Omega-3

A growing body of research suggests that omega-3 can help reduce symptoms of depression and anxiety. These essential fats aid the brain's neurotransmitters in functioning more efficiently.

Omega-3's Impact on ADHD

Omega-3s aren't just for adults, either. Children with ADHD may see improvements in their attention span when they get adequate amounts of omega-6 & 3, either through diet or supplementation.

Studies show a noticeable improvement in attention span among children when they get adequate amounts of omega-3 fats through diet or supplementation.

High-fat foods

Best Sources of Omega-3 Fatty Acids

Some foods lead the pack when packing a punch with omega-3 fatty acids. These essential fatty acids provide remarkable advantages for your body and mind.

Top Animal-Based Sources of Omega-3

If you consume both plants and animals, there are many ways to get these essential fats into your diet. Salmon, mackerel, sardines - they all offer hefty doses of omega-3s. But don't overlook cod liver oil or fish eggs; both are top-notch sources.

Herring: A Little Fish with Big Benefits

The humble herring might be small in size but is big on delivering omega-3 fatty acids. It also boasts high levels of vitamin D and selenium, making it a triple threat to nutritional value.

Fish Eggs: An Unexpected Source

Caviar isn't just fancy hors d'oeuvres; fish eggs are chock full of those much-needed omegas.

Plant-Based Options for Vegans and Vegetarians

English walnuts provide ample amounts, while chia seeds give new meaning to 'small but mighty.' You can even find algae-based supplements that contain significant amounts.

Diet for Longevity

In the quest for longevity, many wonder if intermittent fasting work. Intermittent fasting, a dietary approach that involves cycles of eating and fasting, has garnered attention for its potential benefits in promoting a longer, healthier life.

Research suggests that intermittent fasting may help regulate blood sugar levels, facilitate weight loss, and positively influence various markers of aging.

While it's essential to note that the science is still evolving, the growing body of evidence makes intermittent fasting an intriguing consideration for those exploring diets geared toward longevity.

Choosing the correct intermittent fasting method, such as the 16/8 or 5:2 fasting patterns, can be crucial to determining whether this approach works effectively for an individual's health and longevity goals.

As ongoing research continues to unveil the potential benefits of intermittent fasting, it remains a subject of considerable interest and investigation in pursuing a longer, healthier life.


In the pursuit of a long and healthy life, incorporating oily fish rich in omega-3 fatty acids can be a game-changer. Research has shown that regular consumption of these fish can add nearly five extra years to your lifespan, comparable to the effects of quitting smoking.

Not only do omega-3s combat chronic inflammation and promote heart health, but they also offer multifaceted benefits such as reducing triglyceride levels and supporting mental well-being.

By prioritizing foods like salmon, mackerel, and sardines, as well as plant-based sources like walnuts and chia seeds, individuals can ensure they are getting an ample supply of omega-3s in their diet.

Additionally, exploring dietary approaches like intermittent fasting may further support longevity goals by regulating blood sugar levels and facilitating weight loss.

Incorporating these dietary changes not only extends lifespan but also enhances overall health and well-being, making the journey towards longevity a fulfilling and rewarding one.

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