BistroMD Health Library

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Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

15 Telomere Recipes

There are many foods that promote telomere health, whether it be maintaining or lengthening them. The foods we know promote telomere health are numerous, but it can be overwhelming trying to fit them into your dietary habits. These 15 recipes will get you started on your way, not only to healthy telomeres, but a healthy diet as well.


Telomeres are the protective tips on chromosomes, defending against cellular damage, and touted as they key to anti-aging and longevity. While telomeres are influenced by a number of factors, diet plays one of the largest roles. Telomeres are impacted by a plethora of nutrients, including fiber, omega-3 fatty acids, and a number of vitamins and minerals. Promote a life of wellbeing and longevity with these recipes to increase telomere length and optimize their health.

Telomere Recipes

1. Overnight Oats
Kickoff the day by nourishing those telomeres. Oats are a valuable whole grain that embraces various nutrients it encounters, including antioxidant-rich berries and nuts, and seeds potent in healthy fats. Find more inspirational and oatstanding recipes here.

2. Black Bean Egg White Omelet
Telomeres thrive on fiber, and this black bean egg white omelet offers just that! Top with the fresh salsa, detailed for additional nutrients and amplified antioxidants.

3. Edamole
What do you get when you swap avocado with edamame? A recipe to increase telomere length! This bistroMD edamole recipe is a plant-based dip that may help lengthen telomeres, thanks to its high fiber content.

4. Homemade Trail Mix
Making trail mix at home is not only simple, but allows for tighter ingredient control for a nutrient-dense snack. For a mix high in omega-3s and antioxidants, combine walnuts, unsweetened coconut flakes, raw almonds, and dried berries of choice for natural sweetness.

5. Chia Seed Pudding
Chia seeds are a valuable plant-based protein, offering omega-3 fatty acids and fiber, and have been shown to support heart and digestive health, further described here. Take a bite (or a few) out of this high-protein vanilla chia seed pudding recipe!

6. Salty Cocoa and Espresso Roasted Almonds
These salty cocoa and espresso roasted almonds are so appealing, the thought of them being nutritious may even go out the window. However, both cocoa and coffee have been shown to protect telomeres, because of their potent antioxidant content.

7. Grilled Vegetable Salad with Herb Dressing
While it may sound like a broken record, veggies are highly encouraged for optimized health. Research further suggests, the more color the better when it comes to telomere lengthening, and this grilled vegetable salad is a cohesive bowl of flavor and nutrients!

8. Mason Jar Salads
Looking for a healthy salad on the go? Look no further than these nutrient-packed mason jar recipes to lengthen telomeres! From Thai chicken salad to California quinoa salad, flavor profiles and selections are limitless.

9. Lentil Soup with Sweet Potatoes and Spinach
Cozy up to a warm bowl of lentil soup with sweet potatoes and spinach. Being high in fiber and carotenoids from lentils and veggies, the power-packed soup can nourish telomeres and increase longevity.

10. Vegetarian Chili
Although meat can be consumed in moderated amounts, chili offers valuable protein even without its inclusion. Prepare this plant-based vegetarian chili for a healthful dose of fiber and protein, all while being vegetarian and vegan-friendly.

11. Greek Stuffed Peppers
The Mediterranean diet is essentially a nourishing basket of plant-based foods and rich omega-3 fatty acids, and is being touted as a beneficial dietary pattern for telomere health. This Greek stuffed pepper recipe features vibrant red bell peppers, protein-packed quinoa, and other rich nutrients that may nourish those telomeres.

12. Chicken and Feta Meatballs with Lentils
The Mediterranean flavors and ingredients of this chicken and feta meatballs with lentils recipe are not only desirable, but have shown to lengthen telomeres. Chicken is rich in vitamin B12, with B vitamins having a significant role in DNA health, along with promise in telomere health.

13. Blackened Salmon
Salmon is packed with omega-3 fatty acids, a healthy fat showing promise in reducing the risk of heart disease and telomere shortening. This bistroMD blackened salmon recipe features a sweet and savory sauce, complemented with Cajun cauliflower florets and stew okra for a completely authentic Cajun experience. Now that’s a catch!

14. Baked Tilapia
Like salmon, tilapia is also generous in omega-3 fatty acids, making this bistroMD original: Baked Tilapia with Tomato Caper Sauce recipe beneficial to telomere health. The vibrant color and nutrient supply from the tomato caper sauce only amplifies the flavor and nutritional profile of the dish.

15. Sushi
Sushi is an esteemed telomere food related to the use of both fish and seaweed. As mentioned, most fatty fish and seafood are suppliers of healthy fats, while seaweed may lengthen telomeres. Have fun making sushi at home, preparing various types to enjoy and try. You can also find more superfood seaweed recipes here.

Written By Sarah Asay, RDN. Published on November 30, 2017. Updated on April 24, 2019.


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