The best diet for longevity, according to the best available science, emphasizes a balanced intake of various food groups and nutrients while minimizing certain others.
Dietary recommendations
- Fruits and vegetables: A diet rich in fruits and vegetables is recommended. The 2020-2025 Dietary Guidelines for Americans suggest adults consume 1.5-2 cup-equivalents of fruits and 2-3 cup-equivalents of vegetables daily
- Whole grains, legumes, and nuts: Increased intake of whole grains, legumes, and nuts is associated with increased life expectancy
- Fish and seafood: Regular consumption of fish, especially oily fish, is recommended at least twice a week
- Saturated and trans fats: The World Health Organization (WHO) 2023 guidelines recommend reducing saturated fatty acid intake to 10% of total energy intake and trans-fatty acid intake to 1% of total energy intake . Replacing saturated fats with polyunsaturated fats, monounsaturated fats from plant sources, or carbohydrates from foods containing naturally occurring dietary fiber is also advised
- Free sugars: The WHO 2015 guidelines recommend reducing the intake of free sugars to less than 10% of total energy intake, with a further reduction to less than 5% of total energy intake being considered
- Sodium: Reducing sodium intake to the 1500 to 2300 mg/d range is consistent with overall health benefits
Specific dietary patterns
- Mediterranean diet: Greater adherence to the Mediterranean diet, which is high in fruits, vegetables, whole grains, nuts, and legumes, and low in red and processed meats, sugar-sweetened beverages, and refined grains, is associated with longer telomeres and increased longevity
- Healthy Eating Index (HEI-2015): A higher HEI-2015 score, which reflects a diet high in fruits, vegetables, whole grains, and low in saturated fats and sugars, is associated with increased longevity and successful aging
In conclusion, a diet that promotes longevity is one that is balanced, rich in fruits, vegetables, whole grains, legumes, nuts, and fish, and low in saturated fats, trans fats, free sugars, and sodium. The Mediterranean diet and diets with high HEI-2015 scores are examples of such dietary patterns.