Americans are singing a different tune these days when it comes to diet and nutrition. There was a time when terrible diets ran rapid filled with sugar, saturated fats and processed foods. But as health awareness increases, more and more people are adopting a healthier diet – which is great. Diet is important for obvious reasons as the wrong diet is linked to many diseases and can affect anyone from infancy to old age.

Overall, if you want to improve your diet, start getting more fiber, cut sugar and reduce soda. Replace these things with fruits, veggies and other fresh foods. And if you really want to up it a notch, follow the recommendation set forth by Teresa Fung, adjunct professor of nutrition at the Harvard T.H. Chan School of Public Health.

She shared foods found in the diets of people who live the longest lives. Check them out:

Nuts: preferably walnuts, but most nuts are good for cardiovascular health. They can also reduce chances of stroke.

Berries: berries are high in anti-oxidants, which is good for you. The best to eat is blueberries, but raspberries, black berries and strawberries are ok too. If you don’t like berries, opt for dark fruits like pomegranate, watermelon and plums. The darker the fruit, the more antioxidants it contains.

Dark green veggies: dark green veggies such as kale, spinach, mustard greens and Brussels sprouts are also a wonderful anti-oxidant food. If you could eat one raw green veggie a day, that’d be ideal.

Quinoa: Instead of rice or oatmeal, go for quinoa. It is high in fiber and protein.

Read More:8 foods a Harvard nutritionist tries to eat almost every day