Scientists name diets proven to extend longevity

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How nutrition affects longevity

A new large-scale study showed that proper nutrition can significantly reduce the risk of premature death and even add several years of life.

Scientists analyzed data from more than 103,000 people and found that strong adherence to five popular dietary patterns reduces overall mortality by 18–24 percent compared to those who barely follow a healthy diet.

Participants with the best results had a lower risk of death from cardiovascular, oncological, respiratory, and neurodegenerative diseases.

The study was based on a large medical database, and the average age of volunteers at the start was 58. More than half of the participants were women. Scientists compared people’s eating habits with components of five diets and assessed how closely they followed them.

The results were especially clear for middle-aged people. Women at age 45 who strictly followed one of these diets could expect an additional 1.5–2.3 years of life, while men could gain 1.9–3 years. The most effective for women was the alternative Mediterranean diet, while for men it was a diet focused on reducing diabetes risk.

The diabetes-prevention diet showed the strongest connection with lower mortality. Experts explain this by high fiber content and glycemic index control, which help prevent sharp blood sugar spikes and improve insulin sensitivity. Since insulin resistance plays a key role in chronic diseases, this type of nutrition has strong preventive potential.

Most beneficial diets for longer life

The list also includes the alternative Mediterranean diet, the healthy eating index for chronic disease prevention, the DASH diet, and a healthy plant-based model.

Despite differences, they share common principles: plenty of vegetables and fruits, whole grains, nuts and legumes, healthy fats, and minimal ultra-processed foods, salt, and red meat.

At the same time, researchers note limitations. The study mainly involved Europeans, and nutrition data were collected only at the start of observation, so later diet changes were not included.

Despite this, scientists’ conclusion is clear: healthy eating habits remain one of the most effective ways to influence longevity. At the same time, each person can adapt healthy diet principles to their own tastes and cultural traditions without radical restrictions.

Earlier, a longevity expert named cheap and simple food that can extend life.