What foods can really extend your life expectancy?

 

Foods at the heart of longevity: a more effective strategy than genetics?

It is now scientifically established that a dietary transition, even a late one, can significantly prolong life. This is no longer a simple benevolent suggestion from a dietician but a mathematical observation, based on a model developed by the University of Bergen. According to this team, "a dietary modification maintained over time can lead to significant health benefits at any age, whether the changes are optimized or simply achievable," we can read on PLOS Medicine. The model reveals that by age 40, a person who replaces a standard Western diet with an "optimized" diet could expect to live up to 11 years longer.

At age 60, this gain would still be eight years, and at age 80, nearly 3.5 years. More years, certainly, but above all, healthier years. So what are these famous foods that are so powerful? Unsurprisingly, legumes come out on top: lentils, chickpeas and dried beans offer up to 2.5 years of extra life if their consumption is doubled. Whole grains would add about two years. And what about nuts? Modest in appearance, but formidable in efficiency, up to two years longer for men.

Should you bury red meat to live longer?

With good news comes restrictions. The study is categorical, in order to hope to reap the benefits of this food strategy, it is necessary to drastically reduce processed meats, sausages, bacon, industrial charcuterie, and strongly limit red meat. In Norwegian modelling, these foods are associated with a loss of life expectancy of up to two years. Nothing negligible, especially on the scale of a population. But be careful, it is not a question of sinking into a vegan doctrine. The study never apologises for it.

It simply highlights that a clear rebalancing between plant and animal proteins promotes longevity. Fish, in particular, remains recommended, especially species rich in omega-3. Dr. Laurent Chevallier, interviewed in Le Figaro on June 27, 2025, sums up this logic: "Reducing ultra-processed industrial porridge is a good idea regardless of age."

Life expectancy is also gained at age 80

We thought the game was over once the 70 years were over. Error. The study shows that an octogenarian can gain another 3 to 3.5 years of life by changing his diet. This directly contradicts the preconceived idea that "it is too late" to influence his longevity. And this discovery is far from marginal, at the level of health systems, it redefines prevention strategies for the elderly.

And yet, the impact remains conditional on equitable access to the right products. The study does not mention the cost of the recommended feed. The official website of the University of Bergen offers an online tool, the Food4HealthyLife Calculator, which allows you to simulate your own increase in life expectancy by adjusting food portions. An educational weapon, certainly, but still unknown to the general public.