What is the best diet for longevity?

Search for the "longevity diet" and you'll find dozens of competing brands. The research points to something simpler: a plant-forward, minimally processed pattern you can follow for decades.

The strongest evidence: Mediterranean-style eating

In the PREDIMED trial, about 7,400 adults at high cardiovascular risk were randomized to a Mediterranean diet supplemented with extra-virgin olive oil or nuts, or to a reduced-fat control diet. The Mediterranean groups had roughly a 30% lower rate of major cardiovascular events over about five years.

What global data says

The Global Burden of Disease study estimated that poor diet was associated with about one in five adult deaths worldwide. The leading dietary risks weren't exotic: too much sodium, too few whole grains and too little fruit, followed by low intake of nuts, seeds and vegetables.

What longevity diets have in common

• Vegetables, fruit and legumes at most meals
• Whole grains instead of refined grains
• Nuts, seeds and olive oil as main fats
• Fish and poultry more often than processed meat
• Few ultra-processed foods and sugary drinks
• Plenty of fiber — see how much fiber you need

The Dietary Guidelines for Americans reflect the same pattern. Fiber-rich foods also feed a diverse microbiome — learn more in our gut health guide.

Keep it realistic

Rigid rules rarely last. Build one or two changes at a time and let them become habits. Explore more evidence-based routines in our longevity habits guide.

A practical first step: add one extra serving of vegetables or legumes each day.