Eating for Longevity: Science-Backed Keys to Living Past 100

Is there a formula for living beyond 100? A British study published in Nature Food suggests there might be. The key? Adopting healthier eating habits — especially starting in midlife — could add up to ten extra years to your life.

Based on data from the UK Biobank, this study followed over 467,000 participants aged 40 to 69 and found that diet plays a major role in how long — and how well — we live.

 A healthier diet, a longer life

The results are clear: people who made significant improvements in their diet experienced the biggest increase in life expectancy — up to a full decade. The earlier you start, the greater the impact. But even small changes later in life can still offer real benefits.

What to eat if you want to live longer

Researchers highlighted three groups of foods linked to longer, healthier lives:

• Nuts

• Legumes

• Whole grains

These foods are rich in fiber, healthy fats, and essential nutrients that support heart health, metabolism, and overall wellness.

What to cut back on

If your goal is to maximize your lifespan, consider limiting the following:

• Sugary drinks

• Red and processed meats

A diet high in added sugars and processed meat has long been associated with chronic diseases like diabetes, heart disease, and high blood pressure. This study reinforces those concerns.

Diet matters, but it’s not the whole story

The researchers also took into account other important lifestyle factors, including:
age, sex, socioeconomic background, smoking, alcohol consumption, and physical activity.

All of these influence longevity — but diet stood out as one of the most powerful factors you can control.

Your health, your choices

Taking care of what you eat — especially starting around age 40 — can truly shape the years ahead. Choose more whole, plant-based foods. Cut down on ultra-processed items. The benefits go beyond numbers: you’ll feel better, stronger, and more energized along the way.

Living past 100 isn’t just about luck — it’s also about what’s on your plate.