Making These Dietary Changes May Add Up To 13 Years To Your Life, Study Says

You are what you eat. And according to a study published by PLOS Medicine, making small dietary changes may increase life expectancy by up to 13 years—especially when shifts in our dietary pattern are made earlier in life. 

Researchers used dietary intake and health outcome data and meta-analyses from the Global Burden of Disease study1 to create a model that estimates life expectancy based on potential dietary changes. The model—now available publicly as an online tool called the Food4HealthyLife calculator—estimates that people, no matter their age, can potentially add years to their life by making these key shifts in dietary pattern:

The following increases in life expectancy are expected with a sustained adoption of this optimal diet, according to the age an individual initially makes the shift:

"Research until now has shown health benefits associated with separate food groups or specific diet patterns, but given limited information on the health impact of other diet changes," says Lars Fadnes, Ph.D., one of the study authors. "Our modeling methodology has bridged this gap."

While this fascinating model is a fantastic tool that can help people conceptualize their diet choices, shifting your entire diet to optimize your longevity can still be an overwhelming practice. Here are some actionable tips to help you add more longevity-boosting foods to your diet.

Nuts are high in protein and healthy fats, but each has a unique nutrient lineup to offer. For example, Brazil nuts are especially high in selenium; walnuts boast benefits for the heart, brain, and gut; and quite a few types of nuts can give you a big boost in magnesium. The best part of nuts? They're extremely versatile and add a healthy crunch to just about any recipe. (Try our nut butter falafel, citrus superfood granola, or easy pine nut pasta sauce recipes to see what we mean.)

If you're used to eating meat often, cutting back on your red and processed meat intake can seem difficult at first. However, these meats are known to contribute to suboptimal mental focus and acuity and inflammatory pathways, and other less-than-desirable effects (not to mention their environmental consequences). Consider swapping your steak or salami for a cleaner, healthier protein source—such as a nice fish filet or humanely raised, organic chicken. 

In addition to a longevity-focused diet, a well-formulated multivitamin can help ensure nutritional sufficiency on the daily and help you live a long, happy, healthy life.* While all essential nutrients in a multi are important to whole-body health and overall well-being, mindbodygreen's ultimate multivitamin+ includes six bonus botanicals (glutathione, resveratrol, piperine, lutein, zeaxanthin, and lycopene) with unique phytonutrients that promote longevity.*

We can't live forever, but embracing a diet that supports our longevity and overall health is a great way to enjoy the time we have. Swapping red and processed meats for whole grains, nuts, legumes, and a high-quality, comprehensive multivitamin is a great start to a rich life. To eat like those who have lived to 100, check out these Blue Zone–inspired healthy recipes to increase your life span.