Team Metabolic Health

There’s no one-size-fits-all approach, but certain dietary patterns are more associated with longer lives than others.

If hit podcasts, best-selling books and influencer culture are any indication, millions of people are obsessed with longevity.

But just as important as your life span is your health span, or the number of years you live in good health, said Susan B. Roberts, the senior associate 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 your life is important, too, including how much you exercise and sleep, whether you drink excessively or smoke — and how you eat, Dr. Roberts said.

Credit: Getty Images

Eating for longevity isn’t an exact science, of course. It’s unrealistic, and possibly unethical, for researchers to ask people to faithfully follow various diets for decades and then see how their lives turn out, said Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health.

But researchers can look for associations between people’s dietary habits and their long-term health, he said.

Here are the best clues we have for how to eat for a long and healthy life.

Prioritize protein, especially from plants.

Research suggests that those who consume more protein tend to live longer and stay stronger and healthier later in 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 especially beneficial, whereas protein from red and processed meat has been linked with shorter lives, Dr. Lars Fadnes, a professor of global public health at the University of Bergen in Norway, wrote in an email.

Protein is key to maintaining strong muscles and bones, which can help older adults stay active and avoid falls and fractures, said Denise K. Houston, a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine.

Dr. Houston and other experts have recommended that those 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, this translates to about 68 to 81 grams of protein. To help your body better absorb and use protein, try to distribute it across meals throughout the day, Dr. Houston said.

Incorporate bone-strengthening nutrients.

In addition to protein, be sure to get enough calcium and vitamin D to support your bone health as you age, Dr. Roberts said.

Dairy milk, as well as fortified plant milks, orange juices and cereals, can be good sources of both nutrients. You can also find calcium in yogurt, cheese, tofu, beans and leafy green 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 foods if you can, Dr. Houston said. But if you’re falling short on either nutrient, talk with your doctor about whether supplements are right for you.

Pump up the polyphenols.

Fruits, vegetables, whole grains and other plant foods, like nuts and legumes, are rich in polyphenols — antioxidant and anti-inflammatory compounds that some research suggests can support healthy aging.

Coffee, for example, is a major source of polyphenols. Drinking as much as three to five cups per day has been linked with reduced risks for Type 2 diabetes, heart disease, some cancers, Parkinson’s disease, cognitive decline and earlier death, Dr. Hu said. Green tea may have similar benefits, he added, though the research is less robust.

Credit: The New York Times