These familiar foods help the renowned Japanese food culture historian protect his heart health, stay active, and reduce the risk of cognitive decline.

Hisao Nagayama, a well-known expert with decades of research experience in Japanese culinary history and food culture, suffered from tuberculosis when he was young. After recovering from the serious illness, he became deeply interested in nutrition and the role of food in maintaining health.

Now at the age of 92, Nagayama remains energetic and remarkably healthy. He continues to participate in lectures, radio and television programs, and frequently travels internationally to collect research materials.

One of his key health secrets lies in the foods he eats regularly. Below are six foods he highlights for their potential anti-aging, brain-supporting, and heart-protective benefits.

1. Sesame Seeds

Sesame seeds are rich in vitamin E and vitamin B1, both of which are closely associated with healthy aging.

Compounds such as sesamin and sesamolin possess antioxidant properties that may help combat oxidative stress, promote healthy blood circulation, and support normal blood pressure levels.

2. Soybeans

Soybeans are considered one of the best sources of plant-based protein.

Nagayama particularly enjoys eating natto, a traditional Japanese fermented soybean dish, every day. Natto contains nattokinase, an enzyme that has been studied for its potential role in supporting healthy blood flow, helping maintain normal blood pressure, and promoting cardiovascular health.

3. Fish

Fish are rich in omega-3 fatty acids, particularly DHA and EPA.

Research suggests that these nutrients may help reduce inflammation, support healthy cholesterol levels, protect brain cells from oxidative stress, and promote cognitive function.

Studies have found that fish such as mackerel, herring, and anchovies are especially nutrient-dense. Regular fish consumption may benefit not only brain health but also eye health.

4. Carrots

Nutrition expert Xu Yuzhen has noted that carrots are packed with vitamin A, beta-carotene, and vitamin E, all of which provide powerful antioxidant benefits.

These nutrients help support healthy skin and mucous membranes and may offer protection against some of the harmful effects associated with prolonged exposure to blue light from digital devices.

5. Green Tea

Green tea is rich in vitamin C, vitamin E, catechins, and other antioxidants that help support the immune system.

Research has suggested that drinking three cups of green tea per week may be associated with a lower risk of cardiovascular disease.

Dr. Toshio Akitsu, director of Akitsu Hospital in Japan and often referred to by Japanese media as the “King of Medical Knowledge,” explains that the antioxidants found in green tea may help support healthy blood pressure, benefit heart health, soothe the throat, and help defend against common cold viruses.

6. Eggs

Nagayama eats eggs for breakfast every day.

According to him, egg yolks are rich in lecithin, a nutrient that may help support healthy cholesterol metabolism and blood circulation.

Eggs are also considered a nutrient-dense food that provides important vitamins, minerals, and choline, a nutrient linked to brain function, memory support, and healthy cognitive aging.

A Simple Diet Built Around Nutrient-Rich Foods

While no single food can guarantee longevity or prevent disease, Nagayama's dietary habits emphasize a balanced intake of nutrient-rich foods that provide antioxidants, healthy fats, protein, vitamins, and minerals.

Combined with an active lifestyle and healthy daily habits, these foods may contribute to better cardiovascular health, brain function, and overall well-being as we age.