Kurt Hong, who works as an obesity doctor, nutrition researcher, and professor specializing in medicine and aging, has devoted his career to exploring the connection between our diets and longevity, focusing particularly on how to help individuals steer clear of diseases like type 2 diabetes and cancer.
Interestingly, Hong acknowledges there’s a bit of self-interest involved in his work. “I always joke with my wife that I also do this for selfish reasons,” he admits, indicating his desire to find ways to remain youthful.
At 52, he believes that age is more about choices than numbers. “Your body may tell you you’re 52 years old, but you can behave or feel like a 35-year-old,” he states. He also emphasizes that many chronic diseases related to aging are tied directly to diet and weight.
Hong advocates for a straightforward approach to diet for healthy aging, centered on the Mediterranean diet, which emphasizes fresh fruits, vegetables, whole grains, healthy fats, and lean proteins. This diet has consistently topped the charts as one of the healthiest eating styles in the United States, according to various health reports.
As the chief medical officer of Lifeforce, a preventive medicine company, and a professor at the University of Southern California, he follows several basic dietary rules that he believes contribute to his long-term health.
Eat Your Veggies
Hong’s primary advice is to consume plenty of fruits and vegetables. He makes sure to include a variety of plants and whole grains in his meals because they provide essential fiber.
Studies show that diets rich in fiber are linked to a reduced risk of various cancers, lower cholesterol, and better heart health, among other benefits. “The other part of it is that by getting your fruits and vegetables, you also get a lot of the vitamins,” he mentions.
Research backs up his claims. For example, a long-term study in the Journal of the American Heart Association found that individuals who ate four to five servings of plant-based foods daily—and limited their intake of processed and red meats—had an 18 to 25% lower risk of premature death compared to those who consumed more animal products.
Eat a Lot of Fish
For animal protein, Hong primarily chooses fish due to its abundance of vitamins, antioxidants, and protein. “I eat a lot of fish,” he shares. His favorites include wild-caught salmon, albacore tuna, and halibut, and he typically prepares them by baking or poaching.
Fish is rich in omega-3 fatty acids, which are essential for brain health. A recent meta-analysis suggested that eating fish could lower the risks of cognitive decline, dementia, and Alzheimer’s disease, largely attributed to its vitamins and minerals.
“Even if you don’t eat fish daily, try for just two or three times a week,” Hong recommends.
Don’t Overeat
Hong is also mindful of portion sizes. “You can eat all the right things, but if you still carry that extra weight, there’s a level of systemic inflammation that contributes to chronic diseases,” he points out. In essence, overconsuming—even healthy foods—can lead to weight gain and its associated health risks.
While opinions vary on whether a person’s size directly indicates health, it is generally acknowledged that being overweight is linked to a greater risk of several health issues, including type 2 diabetes and heart disease. To balance his nutritional needs without gaining excess weight, he focuses on moderating calorie-dense foods.
For instance, he might have three hard-boiled eggs for breakfast, opting for the egg whites while skipping the yolks to manage his caloric intake while still achieving his protein goals.
Meal Prep to Avoid Ultra-Processed Foods
Hong also highlights the importance of minimizing ultra-processed foods in his diet. These foods often come pre-packaged with ingredients that wouldn’t normally be found in a home kitchen and are linked to various health risks.
While he acknowledges that it’s nearly impossible to avoid ultra-processed foods entirely because they are so pervasive, he makes an effort to meal prep to reduce their presence in his diet. “I do still have business meetings where I have to grab dinners, but I do the best I can,” he notes.
For those with limited time, he suggests trying meal delivery services, which could offer fresh ingredients that require minimal preparation.
