Healthy Diets Like the Mediterranean Plan Can Extend Life by Up to Three Years, Study Finds
New research shows five healthy diets, including the Mediterranean diet, can add up to three years of life expectancy by reducing mortality risk, even when genetics are factored in.
- • Adhering to healthy diets can reduce mortality risk by 18-24%.
- • Men at age 45 can gain 1.9 to 3 years of life, women 1.5 to 2.3 years.
- • Benefits of healthy diets persist even at age 80, adding about 1-2 years of life.
- • Five distinct healthy diets, all emphasizing plant-based foods, improve longevity.
- • Experts advocate government policies to subsidize healthy foods for public health gains.
Key details
A groundbreaking study published in Science Advances finds that adherence to specific healthy diets, including the Mediterranean diet, can increase life expectancy by up to three years, even when considering genetic factors. The international research team analyzed data from over 103,000 participants in the UK Biobank over a decade, revealing that a healthier dietary pattern is linked to an 18-24% reduction in mortality risk.
The study highlights that men who begin following healthy eating habits at age 45 could gain between 1.9 to 3 years of life, while women could gain 1.5 to 2.3 years. Even at age 80, adopting such diets can still add nearly two years for men and one year for women, underscoring the benefits of nutrition on longevity regardless of age.
Researchers examined five well-established healthy diet patterns, all emphasizing increased consumption of vegetables, fruits, whole grains, nuts, and legumes, and a reduction in red and processed meats and refined foods. Liangkai Chen, lead author from Huazhong University, notes, "Greater adherence to any of these healthy dietary patterns was significantly associated with a lower risk of death from any cause and greater life expectancy."
Spain stands out with its high average life expectancy of 84 years and over 17,000 centenarians, reflecting its population's dietary habits, especially the Mediterranean diet. Experts like Esther López García and Dolores Corella emphasize that while the influence of genetics on longevity is undeniable, nutrition modifies gene expression, making diet a powerful tool for extending healthy life years.
Fernando Rodríguez Artalejo, a public health expert, encourages the promotion of Mediterranean diet adherence through government policies, including subsidizing healthy foods, to improve public health outcomes and reverse stagnation in lifespan growth.
This research offers clarity in the often-confusing nutrition landscape by confirming that multiple healthy dietary routes can lead to similar substantial longevity benefits, and even modest dietary improvements can prolong life.
This article was translated and synthesized from Spanish sources, providing English-speaking readers with local perspectives.
Source articles (2)
Source comparison
Increase in life expectancy for women
Sources report different increases in life expectancy for women based on dietary changes.
elmundo.es
"an increase in life expectancy of 1.5 to 2.3 years for women"
elpais.com
"individuals could gain between 1.9 and 3 years of life at age 45."
Why this matters: The first source states an increase of 1.5 to 2.3 years for women, while the second source mentions an increase of 1.9 to 3 years. This discrepancy affects the understanding of the potential benefits of dietary changes for women.