Have you ever pondered how much influence your eating habits have on your lifespan? While genes play their part, it turns out that our choices also significantly contribute to how long we live.
“Healthy habits are often connected with a delay in the emergence of chronic diseases,” states Rafael de Cabo, a leading researcher from the National Institute on Aging in the USA. This clearly points to the impact of maintaining a well-balanced diet.
The Food Standards Agency has revealed that unhealthy eating accounts for about 13% of deaths in the UK, primarily increasing the risk of conditions such as hypertension, high cholesterol, and type 2 diabetes.
Though there’s no magic food that guarantees a longer life, the Mediterranean diet arises as a noteworthy way of eating. De Cabo emphasizes that “diets like the Mediterranean, known for their balanced and nutrient-rich profile, can genuinely lower the risks of chronic issues and promote healthier aging.”
The Mediterranean diet reflects the traditional eating patterns of nations like Spain, Italy, and Greece, emphasizing whole grains, fruits, and vegetables, while minimizing red meats, processed items, and alcohol. Studies, including one from Harvard Medical School, suggest that sticking to this diet can significantly cut down on the risk of dying. Specifically, women adhering to it for 25 years showed a 23% lower risk of death.
Let’s take a closer look at some superstar foods within the Mediterranean diet, one of which you may already include in your meals—these can potentially add years to your living!
1. Olive Oil
Considered the primary fat source in the Mediterranean diet, olive oil is affectionately d “liquid gold” for its longevity benefits. Kallianteri explains that its unique compounds can combat chronic inflammation. While inflammation is beneficial for healing injuries, prolonged inflammation can seriously speed up aging and age-related ailments.
A review from 2018 illustrated that participants consuming more extra-virgin olive oil had reduced chances of developing type 2 diabetes, arterial diseases, and even breast cancer due to its anti-inflammatory properties.
Good news: you don’t need to guzzle olive oil to reap its benefits. Dietitian Anna Daniels points out that just half a tablespoon daily can be enough to help reduce mortality. A simple drizzle over meals—such as on chicken, veggies, or fish—can add up quickly!
2. Legumes like Lentils and Kidney Beans
Legumes, which include beans, lentils, and chickpeas, should show up on your plate at least three times a week. They’re packed with fiber, low in fat, and an excellent source of plant protein.
Increasing your intake of legumes may prolong life expectancy, adding about 2.2 years for women and 2.5 years for men, especially when coupled with reduced red and processed meat consumption, based on a study from 2022 by the University of Bergen.
Kallianteri suggests variety is key when it comes to legumes, with chickpeas noted for their cholesterol-lowering abilities, while black and red kidney beans are rich in anthocyanins—a powerhouse of antioxidants that fight free radicals harming cells.
3. Whole Grains
Whole grains are minimally processed grains such as oats, brown rice, barley, and quinoa. Research indicates that regular intake, even in small amounts, can significantly reduce overall mortality thanks to their anti-inflammatory properties and metabolic support.
According to the University of Bergen, those who embrace whole grains might add up to 2 years to women’s lives and 2.3 years to men’s. The magic here lies not in a single grain, but in enjoying a variety, as each type delivers its own mix of protective nutrients, advises Kallianteri.
Aiming for 225 grams of whole grains daily maximizes their life-extending effects. This could translate into savoring a bowl of whole grain cereal at breakfast, two slices of rye bread for lunch, and whole grain rice at dinner.
4. Nuts, Especially Walnuts
Class in for three weekly nut servings in the Mediterranean diet. However, the University of Bergen’s research reveals that munching on a daily handful of nuts (about 25 grams) could increase your lifespan significantly—up to 1.7 years longer for women and 2 years for men!
Walnuts are particularly highlighted in research focused on longevity. A 2021 study found that individuals around 60 years old who consumed walnuts five times weekly had an average life expectancy elevated by about 1.3 years compared to those who didn’t include them in their diet. This enchantment is linked to their rich alpha-linolenic acid (ALA) content—a type of omega-3 fatty acid known for preventing chronic diseases and improving brain health.
Consistency is key, though! Kallianteri remarks that beyond enjoying walnuts, consuming a mix of varieties might optimize all received nutrients and health benefits—so aim to make nuts and seeds a daily staple.
5. Herbs and Spices
You might not even realize you’re boosting your longevity through common kitchen staples. Both experts, Daniels and Kallianteri, affirm that herbs and spices serve vital roles in promoting longevity.
“Often underappreciated, these kitchen essentials are true nutritional powerhouses,” says Kallianteri. Ingredients like turmeric, garlic, ginger, oregano, and cinnamon are rich in compounds capable of lowering inflammation and defending against diseases linked to aging. Plus, they add mouthwatering flavors without piling on calories or sugar.
Daniels notes that adding a squeeze of lemon or lime over your meals—alongside flavorsome spices like turmeric and basil—can elevate your dish while integrating antioxidants, polyphenols, and vitamins.” Although more in-depth research is needed regarding herbs and spices and their connection to longevity, a recent 2024 review found that simply increasing herb and spice consumption (aiming for around 6.6 grams daily) might significantly boost vascular and cardiometabolic health.
