4 Foods That Can Help You Live Longer, According to a 14-Year Study

A study in Spain has found that certain foods can significantly improve your chances of living a healthier, longer life. The research, which followed over 11,000 people for 14 years, researched how different eating patterns relate to life expectancy. It focused mainly on two dietary approaches: the Mediterranean diet and the Planetary Health Diet (PHD). The results found a clear list of foods that are linked to longer life- and others that may be doing more harm than good.

The Longevity-Boosting Foods

Topping the list of health-promoting foods are fruits, which are packed with antioxidants, vitamins, dietary fiber, and polyphenols- compounds known to protect brain cells and support a healthy gut microbiome.

Dairy products, which are often viewed with some skepticism, were shown to have positive effects as well, due to nutrients such as linoleic acid, probiotics, and calcium. Fermented dairy products like yogurt and kefir were especially noted for boosting immune function and improving digestion.

Nuts also earned a prominent place on the list, especially walnuts, almonds, and pistachios. Rich in healthy fats, vitamin E, and beneficial amino acids, they are also linked to a reduction of up to 20% in mortality risk.

Extra virgin olive oil, when used in place of saturated fats, lowered the risk of death by nearly one-third. Its secret lies in its natural anti-inflammatory compounds.

The Less-Healthy Options

On the other end of the spectrum, sugary drinks, including diet versions, were found to accelerate aging and contribute to inflammation. Shockingly, just one sugary drink a day was linked to nearly two years of accelerated biological aging.

Sweet pastries also made the “red list”. Loaded with trans fats, refined carbs, and other harmful additives, these foods were shown to damage telomeres- the protective caps at the ends of our DNA that play a key role in aging and cell health.

According to the researchers, this isn’t about extreme dieting or cutting out entire food groups, but simple, sustainable changes and healthy habits that could make a real difference over time.