The longevity diet: Easy, science-backed ways to eat (and drink) for a long, healthy life

Shopping for and prepping the right foods can help you live longer without overwhelming your budget or routine.MixMedia/Getty Images

• Eating for a longer, healthier life doesn't need to be complex and expensive.
• Some of the most nutritious foods, like beans, are cheap, accessible, and easy to cook.

It's boring but true: If you want a long and healthy life, you should try your best to eat well.

Studies on the healthiest people in the world — i.e. people who remain sharp, strong, and youthful well into their 70s, 80s, 90s, and even 100s — show that diet is key.

That means avoiding ultra-processed foods, and instead eating home-cooked meals rich in protein, fiber, and cruciferous vegetables.

But putting that into practice isn't so easy for most people with busy jobs, kids, and ballooning grocery store prices.

So, if you can't drop everything and relocate to a parallel universe with Sardinian hills and an abundance of fresh produce, here are some useful diet tips that you can incorporate into your meals little by little: