It's true that we're living longer, but are we living better? The answer is no. As recent WHO data suggests, the last years of life are full of frailty, functional dependence and poor health (Ageing and Health, 2024). But does it really have to be this way?
We know that our sleeping habits, exercise, diet and other factors that comprise the pillars of a healthy lifestyle are directly related to our life expectancy, i.e. the years we can live. However, data from the world's longest-lived regions (e.g. the Blue Zones) indicate that the way we eat, in particular, plays a very important role in increasing our health expectancy, i.e. increasing healthy longevity (Davinelli et al., 2012).
There is a consensus that in the context of a diet that aims for healthy longevity, there are some factors that we should consider, such as a high intake of fruit and vegetables (vegetables), whole grains, pulses (beans, peas, lentils, soya beans...), as well as a moderate consumption of healthy fats, of which I would highlight olive oil and other vegetable oils (with the exception of coconut oil and palm oil), seeds and oleaginous fruits (walnuts, almonds, cashews...). We should include them in our daily lives, as they can have a profound impact on our health and longevity (Lichtenstein et al., 2021; Longo, 2019; Longo & Anderson, 2022; Mozaffarian, 2016).
In terms of protein sources of animal origin, we should favour fish, particularly those rich in omega-3, such as tuna, salmon, sardines and mackerel, among others. Egg consumption, on the other hand, should be prudent, not exceeding a range of 6 to 12 per week, and diabetics should endeavour to be close to the lower end of this range. The consumption of low-fat dairy products is also associated with health benefits, particularly natural yoghurt with no added sugar (Lichtenstein et al., 2021; Longo, 2019; Longo & Anderson, 2022; Mozaffarian, 2016).
The consumption of red meat is considered to be probably carcinogenic in humans, so its consumption should be restricted to low quantities on an occasional basis (~100 g). Processed meats (bacon, ham, sausages, etc.) should be avoided as much as possible, given the fact that they are highly likely to cause cancer in humans, mainly colorectal cancer (Cancer: Carcinogenicity of the Consumption of Red Meat and Processed Meat, 2015). White meats do not seem to be associated with the same harms as red and processed meats, and have a neutral effect on health, as long as they are consumed in moderation within a healthy eating pattern, which should be, as you might assume, mostly made up of plant-based foods (Lichtenstein et al., 2021; Longo, 2019; Longo & Anderson, 2022; Mozaffarian, 2016).
Some nutritional strategies, such as practices related to intermittent fasting, could be included in a diet that seeks to optimise longevity, but that topic will be covered in a later article. For now, I'd like to introduce you to what the scientific evidence to date points to as a ‘pro-longevity’ dietary pattern.
Ageing and health. (2024). Retrieved March 3, 2025, from https://www.who.int/news-room/fact-sheets/detail/ageing-and-health
Cancer: Carcinogenicity of the consumption of red meat and processed meat. (2015). Retrieved March 3, 2025, from https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat
Davinelli, S., Willcox, D. C., & Scapagnini, G. (2012). Extending healthy ageing: nutrient sensitive pathway and centenarian population. Immunity & Ageing : I & A, 9(1). https://doi.org/10.1186/1742-4933-9-9
Lichtenstein, A. H., Appel, L. J., Vadiveloo, M., Hu, F. B., Kris-Etherton, P. M., Rebholz, C. M., Sacks, F. M., Thorndike, A. N., Van Horn, L., & Wylie-Rosett, J. (2021). 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation, 144(23), E472–E487. https://doi.org/10.1161/CIR.0000000000001031
Longo, V. D. (2019). Programmed longevity, youthspan, and juventology. Aging Cell, 18(1). https://doi.org/10.1111/ACEL.12843
Longo, V. D., & Anderson, R. M. (2022). Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell, 185(9), 1455–1470. https://doi.org/10.1016/J.CELL.2022.04.002
Mozaffarian, D. (2016). Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity: A Comprehensive Review. Circulation, 133(2), 187–225. https://doi.org/10.1161/CIRCULATIONAHA.115.018585
Gonçalo Matias Santos
Nutritionist (6007N)
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