While there is no one-size-fits-all diet for longevity, eating patterns that emphasize unprocessed or minimally processed foods including vegetables, whole grains, nuts and legumes, seem to support healthy aging, according to experts quoted in a recent New York Times article. They also noted several specific dietary components that research has linked to improved longevity.
Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health, mentioned the importance of healthy fats in the September 2 article. Research by Hu and colleagues has found that diets high in unsaturated fats such as olive oil and avocados have been linked to lower mortality, while those high in saturated fats such as red and processed meat may contribute to premature mortality.
Polyphenols—antioxidant and anti-inflammatory compounds found in plant-based foods including berries and dark leafy green vegetables—also may support healthy aging, according to research. Hu noted that coffee, a major source of polyphenols, has been linked to lower risks for Type 2 diabetes, heart disease, some cancers, and premature mortality. Green tea may offer similar benefits, but more research is needed, he said.
Other potential longevity boosters noted by experts in the article included protein, especially from plants, and vitamin D and calcium for bone health. Ultra processed foods such as hot dogs and sodas, on the other hand, have been linked with greater risks of chronic diseases and shorter lifespans and should be consumed in limited amounts, experts said.
But more than any single food, it’s the overall diet that matters, Hu said. Eating patterns such as the Mediterranean Diet are a good place to start, but there’s a lot of flexibility in how to eat for healthy aging, he said.
