Jeffrey Salazar
A healthy diet is key to living a long life. Research shows that a diet rich in fruits, nuts, legumes, vegetables, and whole grains is linked to a lower risk of early death. In addition, the Mediterranean diet and Blue Zones diets are also linked to longevity. Blue Zones are regions where people live the longest, including Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California. People in these regions tend to eat a mostly plant-based diet with small amounts of meat and fish. They also consume fewer processed foods and sugars. In addition to diet, exercise, avoiding tobacco, and keeping your brain active are also important factors in increasing life expectancy.
| Characteristics | Values |
|---|---|
| Plant-based | Beans, lentils, peas, chickpeas, tofu, pulses, fruits, nuts, legumes, vegetables, whole grains, spinach, garden vegetables, leafy greens |
| Meat | Limited to 3-4 oz portions, about 5 times per month |
| Fish | Small amounts, up to once daily, or 2-3 times a week |
| Dairy | Goat's or sheep's milk, cheese, and yoghurt; unsweetened soy, coconut, or almond milk |
| Eggs | No more than 3 per week |
| Caffeine | Coffee and tea are allowed, but limit caffeine intake after mid-afternoon to ensure adequate sleep |
| Fasting | Occasional fasting or calorie restriction a few times a year |
| Sugar | Minimal |
| Processed foods | Minimal |
| Supplements | Collagen, vitamin D |
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What You'll Learn
- Blue Zones: plant-based diets, less meat and dairy, goat's milk, herbal teas
- Mediterranean diet: whole grains, vegetables, legumes, nuts, minimal red meat
- Fasting: lower blood pressure, cholesterol, inflammation
- Supplements: collagen, vitamin D, astaxanthin
- Lifestyle: exercise, avoid tobacco, keep your brain active
Blue Zones: plant-based diets, less meat and dairy, goat's milk, herbal teas
Research has found that vegetarian diets are associated with significantly lower levels of heart disease risk factors. A 2022 study on how food choices affect life expectancy determined that the largest gains in longevity could be made by reducing red and processed meat intake. Deemed Blue Zones, these regions include Okinawa, Japan, and Ikaria, Greece, where people follow primarily plant-based diets.
People in Blue Zones eat an impressive variety of seasonal garden vegetables, including leafy greens such as spinach, kale, beet, and turnip tops, chard, and collards. They also consume seasonal fruits, whole grains, and beans. Beans and lentils are cornerstones, with meat eaten sparingly, about five times a month in small portions. People in four of the five Blue Zones consume meat, but only on special occasions or as a side dish. Goat's and sheep's milk products are consumed in the Ikarian and Sardinian Blue Zones, often in the form of yogurt, sour milk, or cheese. While the health benefits of these animal milk products are unclear, goat's milk contains lactose and lactase, which aids the body in digesting lactose.
In terms of beverages, people in Blue Zones consume herbal teas, such as guava leaf, chan, lemongrass, lippia alba, hibiscus, burbark, spearmint, and maya nut. These teas originate from the Nicoya Blue Zone in Costa Rica.
Overall, a plant-based diet with minimal meat and dairy, along with herbal teas, seems to be a common feature of the Blue Zones, contributing to longer and healthier lives.
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Mediterranean diet: whole grains, vegetables, legumes, nuts, minimal red meat
The Mediterranean diet is based on the traditional eating habits of people in countries that border the Mediterranean Sea, such as Greece, Italy, Spain, and France. It is characterised by a high intake of plant-based foods, including vegetables, fruits, legumes, and whole grains, as well as healthy fats like extra virgin olive oil, and a moderate intake of seafood and dairy.
This diet typically includes a variety of colourful vegetables, such as tomatoes, broccoli, spinach, onions, carrots, and potatoes. Legumes, such as beans, peas, lentils, and chickpeas, are also a key component. Whole grains, including oats, brown rice, whole wheat bread, and whole wheat pasta, are encouraged, providing complex carbohydrates and fibre.
Nuts are an important part of the Mediterranean diet, offering healthy fats and protein. A handful of raw nuts can be a nutritious snack, and nut butters, like almond or peanut butter, can be added to meals. Moderate amounts of natural cheese, yoghurt, and eggs are also included, with an emphasis on choosing dairy products made from goat's or sheep's milk, which are easier to digest due to their content of lactase, an enzyme that helps break down lactose.
The Mediterranean diet recommends limiting red meat, with poultry, fish, or plant-based sources of protein, like beans, being the preferred choices. It also suggests reducing sweets and sugary drinks, instead opting for fresh fruit, such as apples, oranges, and berries, to satisfy a sweet tooth. Herbal teas, such as rosemary, oregano, or sage, lightly sweetened with honey, are also a good option.
In terms of longevity, research has shown that a diet rich in fruits, nuts, legumes, vegetables, and whole grains is linked to a lower risk of early death. Additionally, a study published in PLOS Medicine in 2022 found that a diet with minimal red and processed meat could increase life expectancy by up to 13 years in men and 11 years in women if started at age 20. The Mediterranean diet, with its emphasis on plant-based foods and minimal red meat, aligns with these findings and is associated with a reduced risk of chronic conditions and improved heart health.
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Fasting: lower blood pressure, cholesterol, inflammation
Intermittent fasting has been proven to lower high blood pressure, high cholesterol, and inflammation, which are all contributing factors to various chronic diseases. The frequency of fasting diets can vary from three to four times a year to once every few months. Fasting can take the form of restricting calories or narrowing the window of food consumption.
In addition to fasting, a diet that supports longevity is one that includes whole grains, vegetables, legumes, nuts, and plant-based fats. It is recommended to limit or avoid foods high in added sugar, saturated fat, and sodium.
Research has shown that the longest-living populations in the world, known as Blue Zones, consume primarily plant-based diets. These populations include people from Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda, California. Beans, lentils, and other pulses are cornerstones of their diets, while meat is eaten sparingly, about five times per month in small portions.
In addition to diet, other lifestyle factors such as exercise, avoiding tobacco, and keeping the brain active also contribute to longevity. Supplements, such as collagen, vitamin D, and astaxanthin, may also support healthy aging and extend longevity when taken regularly. However, it is important to consult with a doctor before incorporating supplements into your regimen.
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Supplements: collagen, vitamin D, astaxanthin
Collagen supplements have been shown to help delay the ageing process, with both oral and topical collagen supplements deemed effective. One randomised controlled trial found that participants who ingested oral liquid collagen supplements for 12 weeks showed improved skin elasticity, particularly in those who had undergone cosmetic surgery.
Vitamin D is another supplement that has been linked to longevity. Vitamin D has multiple roles, including the regulation of bone and calcium homeostasis, and it is believed to promote protein homeostasis and slow ageing. Vitamin D deficiency is associated with an increased risk of age-related chronic diseases, as well as other health problems such as cognitive decline, depression, cardiovascular disease, and cancer.
Astaxanthin is a powerful antioxidant that has been used as a dietary supplement for over 30 years. It is derived from the microalgae Haematococcus pluvialis and is considered very safe. As an antioxidant, astaxanthin can help protect cells from both internal and external oxidative stressors, reducing the harmful effects of Reactive Oxygen Species (ROS) molecules, which can lead to oxidative stress and mitochondrial dysfunction as we age. Clinical studies have shown that astaxanthin can improve skin hydration and reduce the appearance of fine lines, wrinkles, and age spots.
In addition to these supplements, a healthy diet and regular exercise are also important factors in promoting longevity. A diet rich in fruits, vegetables, nuts, legumes, and whole grains is associated with a lower risk of early death, while limiting or avoiding foods high in added sugar, saturated fat, and sodium is recommended.
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Lifestyle: exercise, avoid tobacco, keep your brain active
Exercise is a key factor in increasing life expectancy. Physically active people have about a 30% to 35% lower all-cause mortality rate than inactive people. Exercise reduces many major mortality risk factors, including arterial hypertension, diabetes mellitus type 2, dyslipidemia, coronary heart disease, stroke, and cancer. Animal studies have shown that regular exercise increases the number of tiny blood vessels that bring oxygen-rich blood to the brain, improving brain function. Exercise also lowers blood pressure, improves cholesterol levels, helps balance blood sugar, and reduces mental stress.
Tobacco use, on the other hand, has severe negative impacts on health and can lead to premature death. Tobacco kills half of its users and causes debilitating diseases. It increases the risk of various types of cancer, including oral cancer, throat cancer, oesophageal cancer, and breast cancer. Smoking also increases the risk of heart disease and respiratory diseases. The benefits of quitting tobacco are almost immediate. Within 12 hours of quitting, carbon monoxide levels in the blood drop to normal, and within 2–12 weeks, lung function increases and circulation improves. Within 5–15 years of quitting, the risk of stroke is reduced to that of a non-smoker, and within 10 years, the lung cancer death rate is about half that of a smoker.
Keeping your brain active is also important for maintaining cognitive function as you age. Through research with mice and humans, scientists have found that mentally stimulating activities stimulate new connections between nerve cells and may even help the brain generate new cells, improving brain plasticity and building up a functional reserve. Examples of brain-stimulating activities include reading, taking courses, solving puzzles or math problems, drawing, painting, and other crafts.
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Frequently asked questions
Research has found that a diet rich in fruits, nuts, legumes, vegetables, and whole grains is linked to a lower risk of early death. This includes plant-based meals, beans, lentils, and pulses. Some sources recommend a pesco-vegetarian diet, which includes a small portion of fish.
Foods that are high in added sugar, saturated fat, and sodium should be limited or avoided. Red and processed meat should also be avoided, as well as heavily processed sweets.
Yes, in addition to potentially increasing life expectancy, this diet can also help keep you feeling full for longer. It can also help support bowel regularity and increase fiber intake, which is associated with reducing the risk of colon and breast cancer.
