Eating for Longevity

You might think lucky genetics are the ticket to a longer life, but your genes are only responsible for about 25% percent of how long you live. The remaining 75% depends on a myriad of factors, including your environment, lifestyle choices, physical activity, emotional well-being, and diet.

The Importance of Nutrition

What you eat affects more than just your waistline. Less-than-healthy diets can increase your risk of death from cardiovascular disease, cancer, and diabetes.

An estimated 11 million deaths and 255 million disability-adjusted life years are lost every year around the world as a result of dietary risk factors.

While you probably have a general sense of what “healthy eating” is, the sheer breadth of research about what you should actually be eating can be overwhelming to understand.

A 2022 meta-analysis aimed to simplify nutrition recommendations by studying various food groups and their impact 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, vegetables, and essential nutrients. Large portions often result in meals high in unnecessary calories, sugar, fat, and sodium.

The study compared the typical Western diet to an “optimal diet” to determine the impact on longevity. The optimal diet increased the intake of healthy foods like fruits, vegetables, legumes, nuts, and lean protein while decreasing the intake of less healthy foods like processed meats, refined grains, and sugar-sweetened beverages.

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 eight 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.

The Best Foods for Longevity

Include these food groups for the greatest positive impact on your longevity.

Legumes

Recommended: Three cups per week

Though they are small, they are mighty! Legumes, like beans and lentils, pack quite a nutritious punch. They are jam-packed with fiber, protein, and healthy carbohydrates while low in calories and saturated fats.

Furthermore, a high intake of legumes is the most protective dietary factor for survival among elderly adults. The study suggested that for every 20-gram per day increase in daily legume intake, there was a 7-8% reduction in mortality risk.

Soybeans offer additional benefits to those around menopause. Soy intake has been shown to decrease incidents of hot flashes by up to 50%. Isoflavones, found in soybeans, can help prevent cardiovascular disease and promote skeletal and reproductive health.

Low-sodium, canned beans are an inexpensive and convenient pantry staple that can easily be added to soup or chili, sprinkled on salads, or mixed into ground meat. Check that your canned goods are BPA-free.

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 a salad.

Whole Grains

Recommended: Make at least half of your grains whole grain

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. Removing these components removes essential nutrients and fiber. Examples of whole grains include quinoa, brown rice, oatmeal, whole-grain pasta, bread, and crackers.

Whole grains offer undeniable benefits over more refined grains. Consuming whole grains reduces your 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.

Fiber from whole grains has been shown to reduce the risk of early death in midlife women by 17%. Whole grains have also been shown to be protective against hot flashes and depressive symptoms during menopause.

When shopping for whole grains, be sure that 100% whole grain or whole grain flour is the first ingredient. Try swapping out 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 until lunch.

Nuts

Recommended: Four to six small handfuls per week

Go nuts for nuts! Adding nuts to your diet can boost benefits like improved cholesterol, reduced inflammation, and reduced risk of early death related to heart disease. Nuts are full of protein and heart-healthy fats and 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.

Menopause is often marked by weight gain and increased central fat accumulation, which can contribute to insulin resistance or metabolic syndrome. Metabolic syndrome increases your risk of high blood pressure, obesity, and diabetes.

A 2020 study found that as nut consumption increased, participants had significant decreases in waist circumference, triglycerides, blood pressure, weight, and BMI.

Add walnuts or almonds to your morning oatmeal to help ward off osteoporosis. Selenium-rich Brazil nuts can help regulate thyroid function and protect against many age-related diseases. 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 fruits and vegetables, whole grains, nuts, legumes, and healthy fats. Lean meats, like fish and poultry, are eaten in moderation. Red meats and sugar-sweetened treats are only served on occasion.

This pattern of eating has proven to be specifically beneficial to menopausal women as well. Studies have found that following the Mediterranean Diet may reduce both body weight and menopausal symptoms. Impressively, it appears to be as effective as pharmacological treatment in reducing the risk of cardiovascular and metabolic health issues.