A comprehensive study involving over 100,000 participants found five key dietary patterns linked to extended lifespan, irrespective of genetic predispositions to disease.

“To enhance your longevity, pursuing a healthier dietary pattern is essential, and the good news is it doesn’t need to be flawless,” remarks Claire Collins from the University of Newcastle, Australia, who was not involved in the research.

Yanlin Lv and colleagues from Huazhong University of Science and Technology in China examined the correlation between diet and life expectancy by analyzing data from the UK Biobank study. Participants were scored based on their adherence to five validated healthy diets: the Mediterranean diet, the plant-based diet, the DASH (Dietary Approaches to Stop Hypertension), the DRRD (Diabetes Risk Reduction Diet), and the AHEI (Alternative Healthy Eating Index).

While each of these five diets has a unique approach, “they all emphasize consuming a variety of vegetables and fruits, whole grains, and lean protein sources, many of which are plant-based,” says Collins. Additionally, these diets recommend minimizing sugary beverages and ultra-processed foods.

Throughout the 10-year follow-up period, approximately 4,300 study participants passed away. The research indicated that individuals whose dietary habits aligned closely with one or more of these five healthy eating patterns had a lower risk of mortality, even after adjusting for factors like physical activity and smoking.

According to researchers, 45-year-olds who follow one of the top fifth of healthy diets can expect to live 1.5 to 3 additional years compared to those in the lowest fifth.

Notably, those with the healthiest diets didn’t always have impeccable eating habits. “This is an encouraging finding, suggesting that you don’t need to follow a perfect diet to still gain benefits,” Collins explains.

The study also revealed that individuals with genetic mutations associated with shorter lifespans still showed a reduced mortality risk when they maintained healthy dietary practices, meaning that diet plays a crucial role in mitigating genetic disadvantages, according to Collins.

The association between these five diets and longevity is likely due to their emphasis on a diverse intake of plant-based foods that are rich in fiber, vitamins, minerals, and phytonutrients, Collins states.

Fiber enhances immune function by being metabolized in the gut into short-chain fatty acids that possess anti-inflammatory properties. Essential vitamins and minerals are vital for physical functions, while phytonutrients—active bioactive compounds in plants—can enhance overall health. “Phytonutrients are crucial for improving insulin sensitivity and cancer prevention pathways,” says Collins.

In the study, Lv and colleagues found a significant correlation between high dietary fiber intake and increased longevity; conversely, high consumption of sugary drinks was associated with a lower life expectancy. Excessive sugar intake can lead to ailments like type 2 diabetes and other metabolic disorders that can shorten lifespans.

One limitation of the study is that dietary scores were based solely on participants’ recollections of their meals from the past 24 hours, with a gap of merely two days. Luigi Fontana from the University of Sydney, Australia noted that “maintaining a multi-day food diary can offer a clearer picture of long-term dietary patterns.”

Another limitation is that the study was observational rather than an experimental trial, meaning participants weren’t actively placed on a healthy diet to directly assess its impact on lifespan. However, Fontana stated that the findings are consistent with other research demonstrating these diets’ links to reduced disease risk and enhanced longevity.