How to eat to live a long and vigorous life

Between popular podcasts, bestselling books, and influencer culture, millions of people are fascinated by longevity.

But just as crucial as length of life is vigorous life expectancy, or the number of years lived in good health, said Susan B. Roberts, senior vice dean for research at the Geisel School of Medicine at Dartmouth.

The length and quality of your life will be determined in part by your genetics, she said. But how you live is also crucial, including how much you exercise and sleep, whether you drink excessively or smoke — and what you eat, Dr. Roberts said.

Of course, eating for longevity is not an exact science. It’s unrealistic and probably unethical for scientists to ask people to faithfully follow different diets for decades and then observe how their lives turn out, said Dr. Frank Hu, a professor of nutrition and epidemiology at Harvard TH Chan School of Public Health.

He added that scientists can, however, look for links between people’s eating habits and their health in the long term.

Here are the best tips on how to eat to live a long and vigorous life.

Prioritize protein, especially from plants.

Studies suggest that people who consume more protein tend to live longer and stay stronger AND healthier in later life than those who consume less.

But where you get your protein matters. Plant-based sources like legumes, nuts and whole grains seem to be particularly beneficial, while protein from red and processed meats has been linked to a shorter lifespan, Dr. Lars Fadnes, a professor of global public health at the University of Bergen in Norway, wrote in an email.

Protein is key for keeping muscles and bones robust, which can facilitate older people stay vigorous and avoid falls and fractures, said Denise K. Houston, a professor of geriatrics and geriatric medicine at Wake Forest University School of Medicine.

Dr. Houston and other experts recommend that people age 65 and older consume at least 0.45 to 0.54 grams of protein per pound of body weight per day. For a 150-pound adult, that means about 68 to 81 grams of protein. To facilitate your body better absorb and exploit protein, try to spread it out over meals throughout the day, Dr. Houston said.

Introduce bone-strengthening nutrients into your diet.

Dr. Roberts advises getting adequate calcium and vitamin D in addition to protein to facilitate support vigorous bones as you age.

Dairy milk, as well as fortified plant milks, orange juice, and cereals, can be good sources of both nutrients. Calcium can also be found in yogurt, cheese, tofu, beans, and green leafy vegetables. Much of your vitamin D can come from exposure to sunlight, but foods like fish, mushrooms, and eggs provide additional amounts.

It’s best to get calcium from food if possible, Dr. Houston said. But if you’re deficient in any of the nutrients, talk to your doctor about whether supplements are right for you.

Augment your polyphenol intake.

Fruits, vegetables, whole grains and other plant foods like nuts and legumes are well-off in polyphenols, compounds with antioxidant and anti-inflammatory effects that some studies show may support vigorous aging.

Coffee, for example, is a major source of polyphenols. Drinking even three to five cups a day has been linked to a reduced risk of type 2 diabetes, heart disease, some cancers, Parkinson’s disease, cognitive decline and early death, Dr. Hu said. Green tea may have similar benefits, he added, although the research is less stalwart.

Scientists have also linked other polyphenol-rich foods, such as berries, obscure green leafy vegetables, avocados and extra-virgin olive oil, to health benefits, including longer life and improved brain health.

Focus on vigorous fats.

Diets high in unsaturated fats, found in olive oil and most other vegetable oils, nuts, seeds, and avocados, are associated with lower mortalityDr. Hu and his colleagues found. Diets high in saturated fat, found in red and processed meats, appear to have the opposite effect.

Fatty Fish such as salmon, tuna, anchovies and sardines are rich in omega-3 fatty acidswhich are related to better brain health and longer lifeDr. Houston said.

Limit your consumption of highly processed foods.

Ultra-processed foods — which include many packaged foods like balmy dogs, chicken nuggets, sodas and many baked goods — are increasingly linked to a higher risk of health problems like heart disease, type 2 diabetes, dementia and a shortened lifespan.

IN one study published in 2023, researchers found that processed meats and sweetened beverages such as soda were strongly associated with earlier death — so it’s crucial to limit your intake of these categories to extend life expectancy, Dr. Fadnes said.

Ultra-processed foods often contain high levels of “quick carbs,” Dr. Hu said, which are digested quickly and can lead to spikes in blood sugar. Over time, those spikes can raise the risk of type 2 diabetes and cardiovascular disease, he said. Many ultra-processed foods are often high in sodium, which can contribute to high blood pressure, Dr. Houston said.

Look at the whole thing.

Dr. Hu said that more than any single food, it is the entire diet that matters. Several different dietary patterns were studied — including the Mediterranean diet, plant-based diets and diets based on the federal guidelines for vigorous eating — and found that all of them were associated with a reduced risk of early death.

These diets emphasize a variety of whole or minimally processed foods, including plenty of vegetables, whole grains, nuts and legumes, Dr. Hu said. Plus, he added, there’s a lot of flexibility in how you eat for vigorous aging. “One size doesn’t fit all,” he added.

Dr. Hu, for example, has long followed what he calls a conventional Asian diet, regularly consuming tofu, seaweed, and green tea. But because he sees the benefits of the Mediterranean diet, he also uses extra-virgin olive oil. And he likes coffee, too.