The Mediterranean diet has been linked to a longer, healthier lifespan.Top choices include leafy greens, yogurt, nuts, lentils, pomegranates, salmon and olive oil.They’re rich in nutrients that may protect against heart disease, cancer and cognitive decline.
Did you know that making a few simple changes to the way you eat may add years to your life? It’s true! Research has found that switching from a typical Western diet to an eating pattern rich in fruits, vegetables, whole grains, legumes, nuts and yogurt can lead to a longer lifespan. And the Mediterranean diet just happens to be filled with these healthy foods. While there are lots of options to choose from, some are especially powerful.
So, if you’re looking for the best Mediterranean diet foods for a longer, healthier life, add these to your shopping list today.
1. Broccoli
Eating plenty of veggies is great for overall health. But if you’re looking for one with superpowers, make it broccoli, says Janelle Leatherwood, M.S., RDN, CD. “This cruciferous vegetable contains sulforaphane, a bioactive compound that is linked to a lower risk of cancer, diabetes and heart disease,” she says.
What’s the best way to prepare it? “Raw or lightly steamed broccoli provides the most health benefits, but adding it to a soup or casserole is also a great way to enjoy this vegetable,” says Leatherwood.
2. Strained (Greek-Style) Yogurt
For plenty of protein and probiotics, Lisa Andrews, M.Ed., RD, LD, recommends plain, nonfat strained (Greek-style) yogurt. It’s so good for you that one study found that people who frequently ate yogurt were less likely to die from almost any cause compared to those who rarely ate yogurt. If you need one more reason to toss a container into your shopping cart, the FDA has even approved a qualified health claim stating that eating yogurt three or more times weekly may lower the risk of developing type 2 diabetes—the No. 7 cause of death in the U.S.,
Don’t just save this healthy, fermented food for smoothies and parfaits. It’s also a fantastic way to add protein and probiotics to dips, salad dressings, soups and creamy pasta sauces.
3. Dark Leafy Greens
“Spinach, kale, arugula and their leafy cousins are packed with fiber, vitamins and antioxidants,” says Bess Berger, RDN. “They help reduce inflammation, support your gut and keep your arteries squeaky clean.” Leafy greens also help keep your brain sharp—a central part of aging with grace and a strong predictor of a longer life.,
If salads aren’t your thing, that’s quite all right. You can add kale or spinach to smoothies or enjoy cooked collard greens or Swiss chard.
4. Lentils
Eating more legumes, like beans, chickpeas and soybeans, is a powerful way to promote longevity. But don’t overlook lentils. “Lentils are rich in plant-based protein, fiber and polyphenols, which together help reduce inflammation, support stable blood sugar levels and promote a healthy gut microbiome—key factors linked to longer, healthier lives,” says Leonila Campos, M.B.A., RD, LD. “Their folate, magnesium and potassium content also supports cardiovascular health, one of the strongest predictors of longevity.”
Legumes, like lentils, are budget-friendly and shelf-stable, says Karolin Saweres, M.S., RDN, LD. “[They are also] one of the simplest ways to shift toward a more plant-forward, heart-healthy eating pattern that supports long-term health and longevity,” she adds.
Need cooking inspo? “Stir lentils into soups or pasta sauces, use them in grain bowls or make a warm lentil stew for a hearty plant-based meal,” recommends Saweres.
5. Nuts
“Nuts are the ultimate snack. They’re full of healthy fats, plant protein and fiber,” says Berger. Some research shows that eating about 1.5 ounces of nuts per day as part of a heart-healthy diet can lower your risk of cardiovascular disease—the leading cause of death in the U.S.,
Eating nuts daily is also linked with healthier aging among older folks. Because what’s good for your heart tends to also be good for your brain, nuts may additionally protect cognitive function as you age.
Of course, you can always snack on a handful. But why stop there? “Toss them into salads, yogurt or just grab a handful when life gets nutty,” says Berger.
6. Olive Oil
When you think of the Mediterranean diet, olive oil is probably one of the first foods that comes to mind. Indeed, this healthful oil is linked with a plethora of benefits that may lead to a longer, more vital life. “Extra-virgin olive oil is like liquid gold for your body,” says Kari Hamrick, Ph.D., RD, LD. “It is rich in antioxidants and healthy fats that protect your heart, fight inflammation and nourish every cell,” she explains.
While olive oil’s heart-healthy fats get most of the attention, this oil is also rich in beneficial compounds called polyphenols. “The polyphenols found in olive oil are believed to promote longevity by helping to protect against inflammation and cognitive decline, while also supporting healthy metabolic function,” says Elizabeth Harris, M.S., RDN, LDN.
7. Pomegranates
If there’s one fruit that’s practically synonymous with the Mediterranean diet, it’s pomegranates. These ruby-red fruits are full of antioxidants, fiber, vitamins and minerals. No wonder they’ve been shown to help protect against cancer and inflammation.
They may also be beneficial for long-term blood sugar management, says Leatherwood. “If you’re looking for a new fruit to try, pomegranates stand out for their well-documented mechanism of enhancing insulin sensitivity,” she explains. That makes them one of the more diabetes-friendly fruits out there, she adds.
8. Salmon
Salmon is one of the best sources of long-chain omega-3 fatty acids, unique polyunsaturated fats linked to heart and brain health. The omega-3s in salmon may also help extend your lifespan. For instance, one study found that consuming 1,000 milligrams of omega-3s per day may help slow biological aging in older adults. Considering that just 3 ounces of cooked salmon contains between 1,500 and 1,800 mg of omega-3s, salmon is a slam dunk for healthy aging.
Our Expert Take
Following a Mediterranean diet can help you age with grace, and it may even help you live longer. This healthy eating pattern is rich in fruits, veggies, nuts, legumes, whole grains, seeds, fatty fish and olive oil. But if you’re looking for the best Mediterranean diet foods that may help you live longer, think broccoli, leafy greens, strained (Greek-style) yogurt, nuts, lentils, pomegranates, salmon and, of course, olive oil. They’ve been shown to protect against a long list of age-related illnesses, including heart disease, cancer, type 2 diabetes and cognitive decline. So, stock up today to extend your lifespan for years to come!
Dining and Cooking