The Longevity Diet: Boosting Health and Lifespan with Every Bite

The Longevity Diet: Boosting Health and Lifespan with Every Bite

Posted by Matt Grimm on

By Ginger Cochran, MS,RDN, CDCES, EP-ACSM

Designer Wellness is on the quest to help you live a longer and healthier life. One major piece of this puzzle is our diet. While no diet can guarantee perfect health or longevity, research indicates that certain foods can significantly enhance one's chances of living a longer, healthier life. 

The Science Behind Longevity and Diet

Persistent inflammation is a significant factor in aging and the development of chronic diseases. Since chronic diseases cause the majority of early deaths, minimizing inflammation through diet is essential for increasing both lifespan and quality of life. 

Even older adults in their 70s and 80s can benefit from dietary changes, with studies showing improved markers for disease risk, particularly heart disease, following diet modifications.

9 Tips for a Longevity Diet

Learning from Longevity Hotspots

The Okinawan Diet

Okinawans, known for their remarkable longevity, consume an average of seven servings of vegetables and fruits daily, along with grains, soy products, and omega-3-rich fish, while minimizing dairy and meat intake. Their diet includes specific healing foods and herbs that enhance health. Adopting similar dietary habits can be beneficial, even for older adults.

An easy way to boost your fruits, veggies, soy, and omega-3s is to make a smoothie with Designer Plant, spinach, fruits, chia seeds, flaxseed, and soy milk. 

The Mediterranean Diet

The Mediterranean diet is one of the most well-supported for its health benefits. It is rich in vegetables, legumes, fruits, nuts, whole grains, and fish while low in meat and alcohol. This diet has been shown to lower the risk of death from all causes by 20%. Its high monounsaturated-to-saturated fat ratio is particularly beneficial.

Read more about how to follow the Mediterranean diet in your everyday life in our blog here!


Adopting a longevity diet rich in nutrient-dense foods and balanced eating patterns can significantly enhance health and lifespan. Try the above tips to easily expand your diet to promote a longer, healthier life by focusing on plant-based foods, healthy fats, hydration, and lessons from long-living populations. Read more ways to enhance your diet and life in our Designer Wellness blog here!

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