Longevity Diet: Key Foods for a Longer, Healthier Life

Want to know the secret to living a long life? It’s not a magic pill or a TikTok-famous biohacking cleanse. It largely comes down to your habits, especially what’s on your plate.

The foods you choose to eat on a regular basis can bolster your overall health or shave off years of your life. That’s why everyone should know about the longevity diet.

Read through this guide to the end, because we’re going to share some of the most important foods for a long and healthy life. You’ll also snag some lesser-known tips to make it easier to eat well, age well, and enjoy each day along the way.

The Connection Between Diet and Lifespan

When it comes to how long you’re expected to live, your genes matter and lifestyle factors also play a major role. But what you eat over the years is another critical deciding factor. Many scientific studies have solidified the link between diet and longevity.

A 2023 UK study published in Nature Food estimated that younger adults making substantial, long-term dietary improvements could gain up to a decade of life expectancy with small yet notable smaller gains for older adults. In this model, people who shifted from the least healthy to longevity-oriented patterns saw largest estimated gains.

Some of the main dietary changes that brought positive longevity results include a diet with:

• Higher amounts of fruit, fish, white meat, and whole grains;
• High amounts of, veggies, nuts, and legumes;
• Low amounts of processed meat and refined grains;
• Low amounts of dairy.

A more wide-ranging study published in 2024 in The American Journal of Clinical Nutrition looked at life expectancy gains from dietary modifications. Researchers found that when individuals switched from a country-specific typical diet to a longevity-optimized one, there were substantial longevity gains.

Positive dietary changes include eating more legumes, whole grains, and nuts, and consuming less red meat, processed meat, and sugary foods or beverages. Americans stand to gain the most longevity from switching to such a diet.

This article published in Nature Medicine in 2025, estimated substantial life-expectancy gains from shifting to longevity-oriented dietary patterns. Over 105,000 men and women were followed for up to 30 years. Research revealed that certain diets are helpful in supporting healthy aging.

Healthy diets that yielded the best possible outcomes among participants were high in fruits, vegetables, whole grains, nuts, legumes, healthy fats, and low-fat dairy. They were also low in salt, sugar, and red/processed meat.

Considering all of these studies (and more) one thing is clear: although we can’t control our genetic makeup, we can use food to potentially add years to our lives.

Key Principles of a Longevity Diet

Interested in crafting a diet poised to give you the best chance at a longer life? We cover the main principles of a longevity diet below so you can fine-tune your everyday diet accordingly.

1. Fruits and Vegetables: Antioxidants for Cellular Health

Doctors always tell us to increase our fruit and vegetable intake, and there’s a good reason for that. These longevity foods are jam-packed with vitamins, minerals, and antioxidants, which are instrumental in protecting your cells from the damaging effects of free radicals, as evidenced by this 2024 study.

When you regularly consume leafy greens, citrus fruits, berries, peppers, cruciferous veggies, and more, you can reap benefits like:

• Boosted immune function;
• Lowered inflammation;
• A lower probability of developing chronic diseases (like heart disease, type 2 diabetes, stroke, etc.)

All of this can help your body more readily fight off illnesses and remain healthier for longer.

2. Whole Grains: Nutrient-Dense Carbohydrates

Carbohydrates aren’t all created equal. To help increase your chances of living a long life, you will benefit from choosing healthy carbs from whole grain foods (from quinoa, brown rice, oats, and barley).

They have a myriad of nutrients, some of the most influential for healthy aging include:

 

• Fiber;
• Protein;
• Micronutrients;
• Phytochemicals.

Many of these good nutrients are removed from grains through the refining process. Hence, the reason why you should go with whole grains vs. refined ones.

The above nutrients are known to provide numerous advantages as you age, from better digestion to a reduced risk of heart disease and more. They also are linked with lower overall mortality, as stated in this study.

3. Healthy Fats: The Role of Omega-3 Fatty Acids

If you’re not well-versed in human nutrition, you may think that all fats are bad, but that’s far from the case. If you eat a lot of trans fats and saturated fats (which is healthiest to limit to the rare occasion), you could raise your risk of serious disease.

But if you choose healthy fats, like omega-3 fatty acids (flax, fish, and fish oil), you could lower your risk of mortality from cardiovascular disease, according to this Saint Luke’s Article.

Per a 2020 study, DHA shows promise as it helps regulate inflammation in various conditions and supports heart and brain health.

In addition to that, these fats may produce the following results:

• Lower risk of death from cardiovascular disease;
• Diminished chances of getting heart disease;
• Lower sudden cardiac death risk (with fish intake);
• And more.

You can get your omega-3s from foods like mackerel, salmon, herring, flaxseed, walnuts, and other foods.

4. Legumes: Protein and Fiber for Heart Health

Legumes (chickpeas, beans, lentils, and peas) are another great longevity-forward food group to include in your diet. They’re a great source of plant-based protein and fiber, both of which are instrumental in supporting good heart health.

Studies show that regularly eating these foods can reduce the risk of stroke and heart disease, consumed at varied intakes. One 2023 study published in Nutrition, Metabolism and Cardiovascular Diseases reports benefits when eating more than 400g per week.

But be aware that study results do vary a bit, with some directly contradicting others; more research is needed on this topic.

5. Nuts and Seeds: Nutrient Powerhouses

Getting your nuts and seeds is extremely beneficial if you’re looking to lengthen your life as they are linked to a lower mortality risk. A healthy diet is rich in nuts like almonds, peanuts, hazelnuts, brazil nuts, pine nuts, sunflower seeds, sesame seeds, etc.

These nuts are exceptionally nutrient-dense, composed of zinc, iron, protein, healthy fats, and more. They also come with a reduced mortality risk according to a Harvard Health study. Moreover, they coincide with a lower risk of frailty in older adults, per a NIH PubMed 2023 study.

And as an added plus, nut consumption helps with cognitive health, most profoundly in those dealing with cognitive decline, as it helps maintain cognitive function as discussed in this 2024 systematic review.

6. Fermented Foods: Probiotics for Gut Health

If you have a preference for fermented foods like kombucha, kimchi, natto, and sauerkraut, lean into it. If you haven’t tried them, keep an open mind because the benefits are high as foods like these promote gut health, which is central to the health of your entire body.

This 2020 study shows that these types of foods have an immunomodulatory effect due to the microorganisms and elevated bioactive compounds they contain. They also boast many potential health benefits, like inflammation reduction and chronic disease prevention.

If you eat a diet containing moderate amounts of fermented foods, you’ll have a reduced risk of diabetes and high blood pressure.

7. Lean Proteins: Supporting Muscle Health

Many of us know how good lean protein intake is for the human body. But did you know it can be linked to a longer life?

Pairing high-quality lean proteins with resistance training exercise is great for increasing and preserving muscle mass and strength, according to this British Journal of Sports Medicine article.

And with increased muscle strength comes a lower risk of: 

• Cardiovascular-related mortality;
• Cardiovascular disease;
• Stroke;
• High blood pressure;
• Metabolic syndrome/metabolic health issues;
• Type 2 diabetes;
• And more.

Fish, lean beef, egg whites, legumes, bison, and white poultry are all good lean protein options. They are also great if you’re on a weight loss journey.

8. Herbs and Spices: Anti-Inflammatory Benefits

Herbs and spices do so much more than lend delicious flavors to your favorite dishes. Ginger, turmeric, garlic, cardamom, black pepper, and other spices and herbs bring many more potential health benefits to the table.

Every herb comes with a different list of benefits, but most of them fight inflammation (all vary), according to this study published in 2021 in SciOpen. These benefits are needed to support living long into advanced age, as too much inflammation substantially increases your risk of serious health problems, especially as you age.

Be sure to aim for a variety of herbs and spices to boost your immune system and lower inflammation. And remember that some of them aren’t safe for everyone; consider that before loading up your food with them.

9. Green Tea: Antioxidant-Rich Beverage

Switching out your daily cup of joe for green tea can help you thrive in advanced age. This 2024 study, following 43,276 participants, found that drinking several cups of green tea daily was associated with living 2.24 years longer, on average. And it’s because of the antioxidant-rich polyphenols it contains.

These antioxidants have a largely protective effect on the body, lowering your risk of cardiovascular disease, emerging evidence on cancer, and chronic age-related diseases, according to this study published in 2013.

Just be careful about the type (organic cane sugar, maple, stevia, and monk fruit are the best) and the amount of sugar you add to each cup. High sugar intake may significantly increase your risk of numerous medical conditions that can shorten your life, per Harvard Health.

10. Water: Staying Hydrated for Optimal Health

We all know we should be drinking enough water – it’s common knowledge. But what many don’t know is that there’s a direct link between hydration and improved longevity.

In this National Heart, Lung, and Blood Institute article, experts state that hydration supports healthier aging and delays or prevents chronic disease, even heart failure. Why? Because higher blood sodium (from inadequate hydration), is linked with greater risk of chronic disease, accelerated aging markers, and higher mortality.

Fluid needs vary from person to person based on body weight, but the general daily recommendation is 15.5 cups of total fluids for men and 11.5 cups for women. Tea, juice, fruits, veggies, and other sources of fluids count.

Building a primarily plant-based diet featuring the above foods and drinks can go a long way towards helping you live a longer life, with better health.

What To Avoid And Why

We’ve covered what your body needs from a dietary perspective to live longer. But that’s not all you need to know. As indicated by this Harvard Health Publishing article, there are several things you should avoid so as not to eliminate your efforts.

These include:

• Alcohol. Alcoholic drinks should be enjoyed sparingly or in moderation, as alcohol can impair your immune system and increase risk of cancer. One drink or less per day is best for your health and longevity.

• Smoking. Smoking is among the biggest disease risk factors of all; it can shorten your life expectancy by negatively impacting your lung, heart, skin, and oral health. It can also directly cause you to develop cancer.
• Inadequate sleep. There’s an increased risk of chronic health problems when you don’t get enough sleep nightly – for most adults, 7 to 8 hours of sleep will suffice.

Avoiding the above can be difficult, so give yourself grace as you strive to develop better habits. This life is about doing better, not being perfect and this is a journey not a race.

Tips for Longevity You Did Not Know

Developing healthy eating patterns, maintaining a healthy weight, and avoiding unhealthy habits can take you far when it comes to longevity.

To further bolster your results, keep the following tips in mind:

1. Be good to yourself. Surround yourself with people who make you happy, get enough sleep, and participate in self-care and get mental health support so that you can reap the benefits.
2. Keep an optimistic attitude. Based on a 2019 article published in the Proceedings of the National Academy of Sciences of the United States of America, optimists live longer than pessimists – 11 to 15% had a lower risk of dying over the length of the study. They also have a higher probability of reaching 85 years old or older.
3. Take on a conscientious way of life. This 2013 study found that individuals who are more conscientious tend to live longer than those who are not. These individuals are diligent, organized, hard-working, and responsible.

So, there you have it – the top 10 food choices for healthy longevity. Whether your goal is healthy aging, a longer life, or both, you’ve got evidence-based information to get you there.

Building a longevity-friendly diet is one of the most powerful steps you can take for a longer, healthier life—but supporting your body’s cellular repair systems is just as crucial. By targeting the biological processes that influence aging itself, you can amplify the benefits of healthy eating and protect your vitality from the inside out.

Did you know that there is an enzyme in the body, called mTOR, that dictates how fast we age and repair our cells? Even more fascinating, this enzyme goes hand in hand with chronic and metabolic diseases, which is why it is vital to control it. Our Restore Life formula contains 7 proven natural mTOR-inhibiting ingredients, specifically designed to “switch off the aging button.”

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Frequently Asked Questions

What are the five foods to avoid for a long life?

There isn’t a universal list of the five foods to avoid, but five highly unhealthy foods include processed meats, sugary drinks, refined grains, fried foods, and highly processed snacks. They are all linked to higher risk of disease.

Is oatmeal a longevity food?

Oatmeal shows promise as a longevity food; based on this study from 2021, oats are responsible for supporting heart health and promoting a healthy gut microbiome. It also helps to prevent diseases like atherosclerosis.

Are bananas good for longevity?

Yes, bananas are good for longevity because of the vitamins and minerals they contain (potassium, fiber, vitamin C, and more). Per scientific research on nutrition for longevity, those with hypertension have a lot to gain by eating them in moderation – they could see a lowered risk of all-cause mortality.

What is the number one food for longevity?

There’s no master list of foods for longevity. However, if you cultivate a diet that contains the foods we’ve outlined in this article and try not to engage in disordered eating, you’re likely to live longer than you would have if you didn’t. There’s no “magic” food that’ll make you live to 80, 90, or 100 years old.

What is the best drink for longevity?

Arguably, the best drink for longevity is water. It’s essential for virtually every bodily process. Without it, your chances of death from dehydration skyrocket. Green tea is another great longevity drink for the reasons outlined above. Pair the right foods and drinks with healthy habits for the best results.

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Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis

Eating nuts linked to healthier, longer life

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How much water should you drink?

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