Article at a Glance:
- The length of one’s life is determined by a myriad of factors.
- You might think lucky genetics are the ticket to a longer life, but your genes are only responsible for about 25% of how long you live. The remaining 75% is dependent on your lifestyle choices, including physical activity, emotional wellbeing, and diet.
- Recent studies have emphasized the importance of diet and aimed to crack the nutritional code that promotes longevity.
The Importance of Nutrition
What we eat affects more than just our waistline. Less than optimal diets can lead to increased risk of cardiovascular disease, cancer, and diabetes mortality. It is estimated that dietary risk factors cause 11 million deaths and 255 million disability-adjusted life years annually across the globe.
While many have a general understanding of healthy eating, the sheer breadth of the literature can be overwhelming. A 2022 meta-analysis aimed to simplify nutrition recommendations by studying various food groups and the impact they have on the risk of premature death.
The study used the “typical Western diet” as a baseline for comparison. The typical Western diet is low in fruits and vegetables and essential nutrients. Characteristically large portions often result in meals that are high in unnecessary calories, sugar, fat, and sodium.
The typical Western diet was then compared to an “optimal diet” to see the impact on longevity. The optimal diet increased intake of healthy foods like fruits, vegetables, legumes, nuts, and lean protein while decreasing intake of less healthy foods like processed meats, refined grains, and sugar-sweetened beverages (like soda).
The results were shocking. If a young adult adopted the optimal diet at age 20, it would increase their life expectancy by more than 10 years. Similarly, a 60-year-old woman could increase her life expectancy by 8 years.
The biggest changes to life expectancy were seen from eating more legumes, whole grains, and nuts while simultaneously eating less red and processed meats.
Best Foods for Longevity
Let’s take a closer look at the food groups found to be most impactful on longevity—and why.
Legumes
Though they are small, they are mighty! Legumes, like beans, peas, and lentils, pack quite a nutritious punch. They are jam-packed with fiber, protein, and healthy carbohydrates while staying low in calories and saturated fats.
Furthermore, high intake of legumes is the most protective dietary factor of survival among elderly adults. The study suggests that for every 20-gram per day increase in daily legume intake, there was a 7-8% reduction in risk of mortality.
To reap these benefits, try to eat about 3 cups of legumes per week. Low-sodium, canned beans are a convenient pantry staple that can easily be added to soup or chili, topped on salads, or mixed into ground meat.
Dry legumes, like lentils, can be cooked in bulk and then stored in the freezer for easy access. Frozen edamame can be steamed in the bag and eaten alone or incorporated into an Asian-inspired salad.
Whole Grains
Full of energy and vitamins, whole grains are an essential choice for longevity. Whole grains contain all parts of the grain, whereas refined grains are missing the bran and the germ. By removing these components, essential nutrients and fiber are removed. Examples of whole grains include quinoa, brown rice, oatmeal, and whole-grain pastas, breads, and crackers.
The importance of choosing whole grains over more refined grains is undeniable. Evidence has repeatedly shown that consuming whole grains reduces the risk of chronic diseases, including diabetes, cardiovascular disease, metabolic syndrome, and certain cancers. It may also help to manage weight and have preventative effects against obesity.
The Dietary Guidelines for Americans recommend that at least half of your grains be whole. When shopping for your whole grains, be sure that 100% whole grain or whole grain flour is the first ingredient. Try swapping out your white bread or tortillas for the whole-grain option instead. Oatmeal or shredded wheat for breakfast is a great choice that will sustain your energy levels until lunch.
Nuts
Go nuts for nuts! A 2020 study found that as nut consumption increased, there was a significant decrease in waist circumference, triglycerides, blood pressure, weight, and BMI (body mass index).
Adding nuts to your diet can boost benefits like improved cholesterol, reduced inflammation, and reduced risk of early death related to heart disease.
Rich in selenium, you only need 1 Brazil nut per day to see results. This powerful nut can help regulate thyroid function and protect against many age-related diseases. Adding walnuts or almonds to your morning oatmeal can help ward off osteoporosis.
Full of protein and heart-healthy fats, nuts make a perfect snack or addition to your meal. Since they are a high-calorie food, eating just a small amount can help keep you full and satisfied until your next meal.
Adults should aim to eat about 4 to 6 servings of nuts per week, where 1 serving is the equivalent of about a small handful. Nut butters are a great addition to your whole grain toast or blended into your smoothie.
The Mediterranean Diet
If you are considering making changes to your diet for longevity, try looking abroad. The Mediterranean Diet is a heart healthy eating plan that takes inspiration from countries including Italy and Greece.
Meals are centered around plants: fruits and vegetables, whole grains, nuts, legumes, and healthy unsaturated fats. Lean meats, like fish and poultry, are eaten in moderation. Red meats and sugar-sweetened treats are only served on occasion.
LiveComplete Takeaway
There’s no cheating death—but there are certainly things you can do to help extend your life and, more importantly, how long you can enjoy optimal wellness. For instance, by simply incorporating more plant-based and minimally processed whole foods in your diet, you can add valuable years to your life.
Sources:
- Alehagen U, et al. (2021). Impact of Selenium on Biomarkers and Clinical Aspects Related to Ageing. A Review. https://pubmed.ncbi.nlm.nih.gov/34680111/
- Darmadi-Blackberry R, et al. (2004). Legumes: the most important dietary predictor of survival in older people of different ethnicities. https://pubmed.ncbi.nlm.nih.gov/15228991/
- Fadness L, et al. (2022). Estimating impact of food choices on life expectancy: A modeling study. https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889
- Julibert A, et al. (2020). Metabolic Syndrome Features and Excess Weight Were Inversely Associated with Nut Consumption after 1-year Follow-Up in the PREDIMED-Plus Study. https://www.sciencedirect.com/science/article/pii/S0022316622024002
- Passarino G, et al. (2016). Human longevity: Genetics or Lifestyle? It takes two to tango. https://pmc.ncbi.nlm.nih.gov/articles/PMC4822264/
- Polak, R et al. (2015) Legumes: Health Benefits and Culinary Approaches to Increase Intake. https://pmc.ncbi.nlm.nih.gov/articles/PMC4608274/
- Rakhra V, et al. (2020). Obesity and the Western Diet: How We Got Here. https://pubmed.ncbi.nlm.nih.gov/33311784/
- Rebello C, et al. (2014). Whole Grains and Pulses: A Comparison of the Nutritional and Health Benefits. https://pubs.acs.org/doi/10.1021/jf500932z
Rivas A, et al. (2012). Mediterranean diet and bone mineral density in two age groups of women. https://pubmed.ncbi.nlm.nih.gov/22946650/
