The best diet for longevity is one that includes plenty of fruits, nuts and legumes, vegetables and whole grains. Foods to limit or avoid for longevity include foods high in added sugars, saturated fat and sodium. Keep in mind that exercise, in addition to a healthy diet, is important for life expectancy.
Genetics plays a role in life expectancy, but lifestyle is a more important factor. Nutrition is a big piece of the puzzle: evidence suggests that 25% of a person’s lifespan is determined by genetics, and the rest is influenced by lifestyle.
Most people want to live longer. The purpose of longevity is also to live a better life, with improved mental and physical well-being and the ability to be active and independent. Read on to learn how to extend life expectancy with diet.
Research has shown that a diet rich in fruits, nuts and legumes, vegetables and whole grains is linked to a lower risk of premature death. In a study published in 2023, researchers followed the diets of more than 120,000 people for more than 30 years. The researchers found that those who ate more of these foods were less likely to die from cancer or heart, neurodegenerative and respiratory diseases.
These foods are natural sources of antioxidants, fiber, minerals and vitamins that support overall health. A healthy diet that provides these nutrients can control weight and lower the risk of diseases linked to premature death.
Eating more produce is one of the most important and impactful habits you can adopt. Most Americans are way off: Only about one in ten American adults eat enough fruits and vegetables. Only 10% meet the recommended two to three cups of vegetables per day, and 12% meet the daily goal of 1.5 to two cups of fruit.
Reaching these minimums can add years to your life. Research has shown that higher consumption of fruits and vegetables reduces the risk of death from all causes, including heart disease and cancer. Aim for at least five servings per day. More is fine, but the risk of death may not decrease beyond this point.
How to eat
Include two cups of fruit and three cups of vegetables daily, with one cup being about the size of a tennis ball. Here are a few tips:
- Add fresh fruit, such as sliced apples or orange slices, to entree salads and stir-fry recipes.
- Add one cup of vegetables at lunch and two at dinner.
- Make a smoothie with a handful of veggies and a cup of frozen berries.
- Try to get into a routine of having a cup of fruit with every breakfast and a second as part of your daily snack.
Nuts are nutritional powerhouses that provide healthy fat, plant protein, fiber, antioxidants and vitamins. You also get many important minerals from nuts, such as potassium and magnesium.
Metabolic syndrome is a group of conditions that increase a person’s risk for heart disease, diabetes and stroke. A study published in 2020 followed 5,800 men and women with metabolic syndrome for a year. The researchers found that certain markers for metabolic syndrome decreased as nut consumption increased.
These markers include waist circumference, triglyceride levels, systolic blood pressure, weight and body mass index (BMI). HDL (“good”) cholesterol also increased in women, but not in men.
How to eat
Enjoy a serving of nuts, which is an ounce (oz) or a quarter cup. Two tablespoons of nut butter also count as a serving. You can enjoy nuts and nut butter as is, or:
- Add nuts to salads, cooked vegetables and stir-fry recipes.
- Bake with nut flour or use them in pancakes.
- Crush nuts as an alternative to breadcrumbs to coat fish or garnish dishes such as cauliflower puree or lentil soup.
- Use nut butter as a dip for fresh fruit or celery.
- Mix nut butter into your smoothie, or stir it into oatmeal.
For longevity, incorporate plant-based meals into your eating routine more than one day a week. Research has shown that vegetarian diets are associated with significantly lower risk factors for cardiovascular disease.
A study published in 2022 examined how food choices affect life expectancy. The researchers found that the greatest gains in longevity could be achieved by reducing the intake of red and processed meat.
In a study published in 2016, researchers describe five areas in the world where people live the longest and healthiest. These regions are considered Blue Zones and are found in very diverse areas: from Okinawa, Japan to Ikaria, Greece.
One commonality they share is the consumption of primarily plant-based diets. Beans and lentils are cornerstones. Meat is eaten on average about five times a month in 3 to 4 oz portions, which is about the size of a deck of cards.
The only Blue Zone in the US is in Loma Linda, California, which has the highest concentration of Seventh-day Adventists. Known for their primarily plant-based diets, this population lives an average of ten years longer than their North American counterparts.
How to eat
Replace the meat in meals with legumes, the umbrella term for beans, lentils, peas and chickpeas. Here are some ways to incorporate meat-free meals to reap the benefits:
- Discover ethnic restaurants near you offering legume-based dishes like Indian chickpea curry and Ethiopian lentil stew.
- Opt for lentil or black bean soup as a side dish instead of adding chicken to a salad.
- Snack on veggies with hummus instead of jerky.
- Use black-eyed peas in a stir-fry instead of meat.
It’s the overall diet, not one food or food group, that is the key to longevity. A Mediterranean diet remains one of the gold standards for living longer and healthier.
This eating pattern is characterized by a high intake of:
- Fruit and vegetables
- Healthy fats from nuts, olive oil and avocado
- Herbs and spices
- Legumes
- Whole grain
The Mediterranean diet also includes seafood a few times a week and moderate consumption of dairy, eggs and wine. It also limits the intake of meat and sweets.
A measure of longevity often cited in research at the cellular level is telomere length. Telomeres are caps at the ends of chromosomes that protect the DNA. A cell becomes old or dysfunctional when telomeres become too short. Shorter telomeres are associated with lower life expectancy and an increased risk of chronic diseases.
A study published in 2017 found that greater adherence to a Mediterranean diet is linked to longevity by maintaining longer telomere length. The study authors showed that the risk of death from any cause drops by 4% to 7% for every one-point increase in the Mediterranean diet score. This score measures diet compliance.
How to eat
Here are some ways to prepare your Mediterranean-style meals:
- Keep meals simple: Dinner can consist of fish served on a bed of greens tossed with extra-virgin olive oil with a side of roasted potatoes or quinoa and a glass of pinot noir.
- Replace butter with nut butter or avocado on toast and swap it for extra virgin olive oil to sauté vegetables.
- Snack on fresh fruit with nuts, olives or roasted chickpeas.
It cannot be definitively said that drinking green tea will make you live longer. However, there still appears to be a link between longevity and green tea intake.
Numerous studies have linked green tea to a lower risk of heart disease, cancer, type 2 diabetes, Alzheimer’s disease and obesity. A study published in 2022 found that those with the highest green tea intake had lower rates and lower risk of dying from heart disease and stroke.
How to drink
Here are some ways to include green tea in your diet. Just make sure you avoid caffeine at least six hours before bedtime so you don’t disrupt the length or quality of your sleep:
- Enjoy matcha, a powdered form of green tea.
- Use the tea in soups, stews, sauces and marinades.
- Use green tea as a liquid in smoothies, oatmeal, overnight oats, or steamed vegetables or brown rice.
You don’t have to eat only the foods listed above to maintain a healthy diet, but it is important to limit certain items. It’s okay to enjoy your favorite foods every now and then. Make sure you do this in moderation.
Foods and drinks to limit or avoid for longevity include:
- Added sugar (e.g. cakes, sweets, cookies, ice cream and soft drinks)
- Alcohol
- Foods high in sodium
- Saturated fat (e.g. butter, cheese, palm and coconut oil, and processed and red meat)
Consuming the protective foods described above, including fruits, vegetables and more, can promote longevity. Grab an apple with almond butter instead of cookies and replace soda with green tea. It’s important to remember that it’s okay to enjoy a sweet treat in moderation every now and then, limiting the amount of added sugar, processed meats like bacon and sausage, or alcohol.
Focus on what to eat, and you will naturally limit your intake of foods you want to avoid. Consistency is the key to longevity. A long-distance diet supports a long, healthy life.