Doctor shares foods that help beat disease and live longer

Dr. Li is the author ofEat to beat diseaseentered the bestseller list ofNew York Times.

His groundbreaking research has led to the development of more than 40 new treatments, impacting 70 diseases including cancer, diabetes, blindness, heart disease and obesity.

Below is Dr. Li's sharing onCNBCon his own healthy diet:

As a physician and food scientist, I've spent 20 years studying how diet can help us beat disease and live longer.

I have always followed a whole foods based diet and much of my menu is inspired by a blend of two great culinary cultures from around the world: Mediterranean and Asian. I call it the Mediterranean Asian diet.

Both the Mediterranean and Asia have areas known as Blue Zones, where many people live to be centenarians.

Here are the key elements of the Mediterranean Asian diet that can help boost your immunity and keep you healthy.health:

Fruit

Apples: An apple a day can keep the doctor away, 3 apples a day can reduce body fat. This fruit can be used in salads, cakes, and desserts.

Pears: These are a great source of fiber, which is good for gut health.

Grapefruit: Grapefruit contains disease-fighting flavonoids and vitamin C, an antioxidant and anti-inflammatory that protects DNA.

Avocado: The fat in avocados is healthy monounsaturated fatty acids, which can lower blood levels of bad LDL cholesterol and reduce the risk of heart disease.

Vegetable

Broccoli: Sulforaphane in broccoli protects stem cells, improves gut health and metabolism, and amplifies immune responses.

Soy: Soy products such as tofu and soy milk are linked to a 20% reduced risk of heart disease and a 23% reduced risk of diabetes.

Carrots: These are a good source of fiber for gut health.

Mushrooms: Mushrooms contain a type of soluble fiber called beta-D-glucan, which stimulates the growth of new blood vessels needed to heal wounds, while also preventing harmful blood vessels from feeding cancer.

White beans: Beans are a nutritious food that can reduce cardiovascular risk factors by lowering blood cholesterol levels, and contain nutrients such as iron, zinc, magnesium, and vitamin B9.

Cooking oil, spices

Extra virgin olive oil: This is considered the best oil available today, extracted from olives by cold pressing. This oil contains moderate amounts of vitamin E and vitamin K. The fat content in extra virgin olive oil is quite abundant and beneficial for health.

Apple cider vinegar: Studies have found that the acetic acid in apple cider vinegar reduces body fat, improves insulin sensitivity and lowers blood sugar levels.

Seafood

Salmon: Omega-3 in salmon improves some neurological disorders and fights some autoimmune diseases, while also helping to treat rheumatism, ulcerative colitis, and psoriasis.

Caviar: This food is rich in natural omega-3s, a healthy fat.

Sardines: This is a traditional Mediterranean seafood, containing bioactive substances that improve metabolism and reduce blood cholesterol.

Drinking water

Matcha Tea: Studies have found that matcha can counteract the negative effects of a high-fat diet.

Oolong Tea: Analysis by the US Department of Agriculture found that drinking oolong tea three days a week improves overall metabolism./.