Live better, longer, and stronger by including these superfoods in your diet.

The latest nutrition research, as well as data collected from people living well beyond 80 years, strongly illustrates that what (and how) we eat plays a significant role in the quality and duration of our lives. So, if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10 healthy foods into your daily diet.

Fish

In addition to being rich in protein and other nutrients such as selenium and vitamin D, fish contains omega-3 fatty acids, which have been shown to reduce the risk of heart disease and other health problems. A recent study from the University of Hawaii found that men who ate the most grilled or boiled fish had a 23 percent reduced risk of heart disease-related death compared with those who ate the least.

Colorful vegetables

Eating vegetables in a variety of bright colors such as red, yellow and orange is a great way to ensure you are getting a healthy mix of nutrients, and many nutrition experts believe that red, specifically, can Improve your health and longevity. Popular choices include red cabbage, red peppers and beets.

Banana

Bananas are one of our best sources of potassium, a mineral that is vital to maintaining normal blood pressure and heart function. Bananas contain about 450 mg of potassium and an average of only 1 mg of sodium, making them the perfect fruit to fight high blood pressure and prevent atherosclerosis. Together it helps lower blood pressure and prevents potassium from weakening the body's bones. The potassium in bananas can neutralize large amounts of sodium in the diet, thereby allowing for healthy maintenance of calcium in the body.

Avocado

Heart health food avacado is right at the top. Avocados can lower "bad" cholesterol (LDL) while raising your "good" cholesterol (HDL) levels, and help your body absorb heart-healthy vitamins like lycopene and beta- carotene.

Broccoli

According to the USDA's Nutrient Database, broccoli has more vitamin C than an orange and as much calcium as a glass of milk, and a shot of three times the fiber than a slice of bran bread. Broccoli is also one of the richest sources of vitamin A among all vegetables. As if that wasn’t enough, through the presence of powerful anti-cancer agents like glucoraphanin, beta-carotene, selenium and other nutrients, cauliflower is a natural wonder-drug for many types of cancer, including breast, prostate, lung, colon , liver and kidneys.