Eating a healthy, balanced diet could help you live longer, with research linking healthy eating to better health in old age. A study published in Nature Medicine in March 2025 examined 105,015 people over up to 30 years. Researchers found that those who followed healthier dietary patterns were more likely to reach the age of 70 free from 11 major chronic diseases while maintaining good physical, cognitive and mental health.
What the research found
The study found that higher intakes of fruit, vegetables, whole grains, nuts, legumes, unsaturated fats and low-fat dairy products were associated with a greater likelihood of healthy ageing. Separate research published in Nature Food in 2023 estimated that 40-year-olds who moved from an unhealthy diet to a healthier eating pattern could gain around 10 years of life expectancy.
Eight foods to include in your diet
Here are eight foods and food groups worth including in your diet to support long-term health.
1. Whole grains
Oats, wholemeal bread, brown rice and wholewheat pasta provide fibre and other nutrients. Whole grains were associated with better healthy-ageing outcomes and larger estimated gains in life expectancy in recent studies. Try porridge for breakfast, wholemeal bread at lunchtime or brown rice with your evening meal.
2. Nuts
Almonds, walnuts and other nuts provide protein, fibre, minerals and unsaturated fats. Research links higher nut consumption with a greater likelihood of healthy ageing and significant lifespan gains. A small handful of unsalted nuts makes a convenient snack or topping for yoghurt and salads.
3. Fruit
Apples, oranges, berries and other whole fruits provide essential fibre, vitamins and minerals. Eating a variety of fresh, frozen or suitable tinned fruits supports healthy-ageing outcomes and overall longevity.
4. Vegetables
Broccoli, carrots, spinach and cabbage provide fibre, vitamins, minerals and valuable plant compounds. The NHS recommends eating at least five portions of fruit and vegetables daily, featuring a varied selection across your meals.
