Want to Live to 100? This Diet Could Be the Secret, Says New Study

If you aim for a long, healthy life, paying attention to your diet is more important than you might think.

New research from Spain has revealed the key components of a diet that promotes longevity. Diets rich in fruits, dairy, nuts, and olive oil have been shown to reduce the risk of early death and extend healthy lifespans.

Led by Dr. Mercedes Sotos Prieto from Madrid’s Autonomous University, the research followed over 11,000 adults, with an average age of 48, for 14 years. The study evaluated participants’ eating habits across 15 food groups and analyzed the relationship between adherence to the Mediterranean diet, health outcomes, and mortality rates.

The findings were striking: participants who closely followed the Mediterranean diet had a 21% lower risk of early death than those who didn’t. Moreover, a group that adhered to Harvard University’s Planetary Healthy Diet (PHD)—a plant-based diet designed to improve health and benefit the environment—saw a 22% reduction in mortality risk.

The study emphasized four key diet elements: fruits, dairy, unsaturated fats, and nuts. Each of these was independently linked to a reduction in death rates. On the other hand, the study found that consuming sugary drinks and high-sugar pastries increased the risk of death.

The Mediterranean diet includes a balanced mix of fruits, vegetables, whole grains, olive oil, fish, dairy, legumes, and nuts, with a daily intake of around 2,500 calories. Interestingly, the research also examined the environmental impact of such a diet, measuring its associated greenhouse gas emissions and land use.

The researchers highlighted the broader impact of their findings: “This diet is not only beneficial for healthy aging, but it also serves as a sustainable model that can help address the climate crisis. Policy and social support are essential to encourage as many people as possible to adopt these habits in their daily lives.”

In addition, researchers studying regions with high proportions of centenarians, known as Blue Zones, have long pointed to physical activity, emotional stability, strong relationships, and plant-based diets as crucial elements for health and longevity.