Want to know just how much dairy is too much, and whether or not a vegan diet is always healthier? The right diet can help you on your way to living a long and healthy life. That's why we've rounded up the best diet-based tips to increase your chances of remaining happy and healthy into old age.

Click or scroll through our gallery to see what foods to eat (and avoid) for a longer, healthier life – counting down our most important recommendation of all.

We've based our ranking on the ease and health-boosting credentials of each tip, as well as on the opinions of our team. The list is unavoidably subjective.​ Consult a doctor before making any major lifestyle changes.

A 2022 report on the so-called 'longevity diet' by the University of Southern California had a few key findings for those wanting to live healthier lives. While we all know carbohydrates are our main source of energy, when it comes to longevity, the report suggests that we need to look to unrefined carbs in particular. That includes fruits and vegetables, whole grains, nuts, seeds and legumes. These all release their energy slowly, helping to regulate blood sugar levels.

A 2022 study published in the American Journal of Preventative Medicine found that eating a diet high in ultra-processed foods was responsible for 10.5% of all premature deaths in adults aged 30-69 years in Brazil. Ultra-processed foods are typically ready-to-eat or ready-to-heat industrially produced foods, often with flavour enhancers and colours that make them more desirable and moreish. So, where you can, make your own food from scratch or focus on brands that use only natural ingredients.

Most people know that consuming too much saturated fat can lead to clogged arteries and put you at a higher risk of heart disease. But, according to a 2019 study in Circulation Research, you can do yourself a world of good by cutting down your saturated fat intake by just 5%. You could also try switching out any foods high in saturated fat with foods that are high in monosaturated fat, such as avocados or nut butter.

While there's never been a conclusive study to link green tea with longevity, there's enough evidence to suggest it's worth giving it a go. A 2022 study revealed that people who drank more green tea had a lower risk of succumbing to stroke or heart disease. The fragrant drink has also been linked to lowering the risk of cancer, heart disease, Alzheimer's, type 2 diabetes and obesity.

A 2024 study published in JAMA Network Open suggested that women looking to prolong their lives might want to consider a plant-heavy Mediterranean diet featuring lots of colourful vegetables, nuts, fruits, whole grains, fish and legumes. By reducing the amount of red and processed meat they consume, women following this diet could reduce the risk of mortality by any cause by 23%. It's certainly a compelling motivation to eat better.

A vegan diet can be extremely healthy – if done right. A 2017 study found that a largely plant-based diet made up of whole foods was linked with the lowest level of heart disease risk. But, interestingly, the worst diet for the heart was a near-vegan diet, where refined grains, crisps, chips, sugar-sweetened beverages and fruit juices featured heavily. So, for a healthier lifestyle, seek out the good stuff and steer clear of the junk.

According to a 2017 study, eating fries three or more times a week more than doubles your risk of death. However, Harvard Health offered some handy hints to reduce this risk. Firstly, and most obviously, only eat fries once a week. Secondly, be aware that a single serving should only consist of 10-15 fries. Lastly, consider healthier methods of cooking your fries – such as baking them or using an air fryer.

Doughnuts and cakes are delicious, but you don't need us to tell you they're packed full of sugar and saturated fat, and are high in calories. For a healthier, more satisfying option, go for a fruity snack such as an apple with a dollop of nut butter. The apple will provide you with much-needed fibre, while the nut butter contains protein and healthier fats. It's also extremely tasty!

Burnt toast isn’t just an annoyance – it’s a potential health risk, according to the UK Food Standards Agency (FSA). Acrylamide – formed when carbohydrate-containing foods are toasted, roasted, baked, fried or grilled – is linked with cancer in animals and may be carcinogenic to humans, too. As a precaution, the FSA says to only cook toast, roast potatoes and oven chips until lightly golden, not dark brown.

Heterocyclic amines and polycyclic aromatic hydrocarbons are carcinogenic chemicals formed when proteins such as steak, chicken and fish are barbecued over flames or cooked at high temperatures on hot metal surfaces (in frying pans, for example). Cut your risk by not directly charring the outside of your meat or frying it for long periods of time. Instead, turn it often or part-microwave it first.

Next time you're craving a hot dog, consider if you want one enough to lose 36 minutes of your 'healthy life'. That's how much this processed food shortens the average person's life by, according to Michigan University scientists who looked at the impact of over 5,800 foods on longevity. Hot dogs curtail life expectancy because of their high levels of salt, saturated fats and preservatives. The good news is that the scientists found you can add 48 minutes of healthy life by eating fruits, nuts, legumes and vegetables.

Unhealthy ingredients in bacon, ham and other cured meats include high levels of salt and nitrite preservatives. Some scientists and politicians have called for a ban on processing nitrates because they convert to carcinogenic nitrosamines (a type of chemical compound) in the stomach. You can find nitrate-free alternatives, but it's estimated that 90% of bacon sold in the UK contains nitrates.

A study published in the American Journal of Clinical Nutrition recommends consuming 26oz (750g) of dairy – about two big glasses of milk and a small pot of yogurt – daily. Dairy provides calcium and other nutritional benefits, though it can be high in fat. The study suggested large intakes of 35oz (990g) or more were associated with a 15% increased risk of mortality, while other research has linked dairy to digestive issues, skin problems and weight gain. So, eat dairy if you can – but don't go overboard.

Several studies have linked excess salt consumption to a lower life expectancy. A high salt intake causes high blood pressure, leading to strokes, heart attacks and heart failure. Bread, cereal, soup, sauces, pizzas and meat products can all be high in salt, so compare labels for lower-salt versions and avoid adding salt to meals. In the UK, the recommended daily allowance is less than 0.2oz (6g) of salt per day.

Just one 12oz (340g) Coca-Cola can contains 1.2oz (39g) sugar – more than the UK's recommended daily amount of 1oz (30g). Too much sugar raises the risk of heart disease, cancer and diabetes, while a 2017 study linked just one daily glass of sweetened beverages with a 7% increased mortality risk. Our advice? Stick with water.

The 'longevity diet' suggests we switch from animal-based protein to plant-based options. Wondering how to get protein from plant-based sources? Start eating more lentils, chickpeas, beans, mushrooms, spinach, beansprouts, sweetcorn, broccoli, asparagus and Brussels sprouts, among other healthy foods. Try using plant-based protein in place of meat in some of your favourite dishes, too.

Plant-based fats, including those found in nuts, seeds, coconuts and avocados, are beneficial to a healthy diet and should make up around 30% of your calorie intake, according to the 'longevity diet'. To get you going, try cooking with rapeseed oil and using extra virgin olive oil in your salad dressings.

The 'longevity diet' suggests that a day’s meals should be eaten within a 12-hour window, allowing for a daily period of fasting. On top of that, a five-day cycle of fasting every three to four months could apparently help to reduce insulin resistance, blood pressure and other possible health issues.

It's no surprise that eating more vegetables equals better health outcomes and increased longevity. But a 2017 study in the International Journal of Epidemiology specifically linked leafy greens (spinach, broccoli and kale, for example), salads and cruciferous (cabbage family) vegetables with reduced cardiovascular disease and all-cause mortality. Cruciferous vegetables were also linked with a lower overall cancer risk.

According to a large analysis of scientific studies in the American Journal of Clinical Nutrition in 2015, eating pulses (chickpeas, beans and lentils) is associated with a lower death rate. The risk of all-cause mortality decreased by 16% when the intake of pulses increased to 5oz (150g) a day – between half and two-thirds of a can of drained beans. Pulses contain protein, fibre, iron, zinc, folate and magnesium.

A study of nearly 500,000 people in China found that those who ate spicy food six days a week were 14% less likely to die early than those who consumed it less than once a week. Spicy food has also been linked to lower blood pressure and good gut health. However, research is conflicting, as spice has also been linked to digestive issues for some people.

A 2020 study in the European Journal of Clinical Nutrition revealed that people from Japan have the lowest mortality rates from heart disease and cancer, and the longest average life expectancy. What are they doing right that the rest of the world is doing wrong? It could, in part, be down to the Japanese diet. Japanese people tend to consume less red meat, more fish, higher amounts of plant-based foods (such as soybeans) and non-sugary drinks, like green tea. All of these are good for your health – and could lead to a longer life.

A 2017 study, funded by the Bill & Melinda Gates Foundation, suggested that 82 million deaths globally could be attributed to a low intake of fruit. The risk of all-cause mortality decreased by approximately 10% when fruit consumption was around 8.8oz (250g) a day – about three small portions. Other studies have found a 10-25% lower rate of all-cause mortality when comparing diets high in fruit to those lacking in fruit. Blueberries are particularly rich in anthocyanins (potent antioxidants), so make sure your fruit intake includes these.

A 2024 study published in Clinical Nutrition looked into the relationship between dietary fibre and all-cause and cause-specific mortality. The big takeaway was that dietary fibre from whole grains, cereals and vegetables could result in a lower risk of all-cause mortality. Plus, if you eat nuts and seeds, you can lower the risk of cardiovascular-related death by 43%.

Several studies link regular nut consumption with a lower risk of heart disease and of dying from any cause – this includes peanuts and tree nuts (almonds and walnuts, for example). Around one small handful at least three times per week is all that’s needed. Remember, though, that most nuts have about 150-200 calories per handful, so you don’t want to overdo it.

Nuts are so good for us that even that classic US comfort food – a peanut butter and jam sandwich – can contribute to a longer life. A Michigan University study calculated that eating a PB&J sandwich added 33 minutes to a person's 'healthy life'. Use wholewheat bread for extra health benefits.

In 2025, researchers from Tulane University published a study in the European Heart Journal that suggested drinking two or three cups of coffee in the morning could lower your mortality rate. Early coffee drinkers apparently have a lower risk of dying from cardiovascular disease and a lower overall mortality risk compared to people who drank no coffee at all and those who drank coffee all day.

Results from the 2018 NIH-AARP Diet and Health Study by America's National Cancer Institute showed that men who consumed the most Omega-3s (found in fish, seafood, nuts and plant oils) reaped a 15% reduction in cardiovascular mortality. For women, the figure was 18%. Since then, several studies have reported a link between Omega-3s and lower all-cause mortality, as well as boosted heart and brain health.

Many of us are obsessed with low-carb diets, but a 2018 study published in The Lancet Public Health journal found that both low and high-carbohydrate diets are linked with an increase in mortality. Moderate consumers of carbohydrates, however, had the lowest risk. A 2023 study published in Science Daily also found that extreme dietary habits involving carbohydrates and fats affect life expectancy. It seems that eating carbs in moderation is best. 

Now discover the best and worst fruits, according to nutritionists

Last updated by Luke Paton.