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on PinterestFoods found in the Mediterranean diet, such as fruits and vegetables, may contribute to a longer life span.

on PinterestFoods found in the Mediterranean diet, such as fruits and vegetables, may contribute to a longer life span. Image Credit: Adrian Rodd/Stocksy

Nutrition is believed to play an important role in longevity.
Foods like those found in the Mediterranean diet, as well as coffee, can contribute to a longer life span.
Red meat, sugary beverages, and ultra-processed foods can reduce life expectancy.

Looking to boost longevity in 2026? A Mediterranean diet may be the best place to start.

Numerous studies indicate the Mediterranean diet affords many health benefits, including promoting longevity.

“This diet is anti-inflammatory, it’s cardio-protective [and] protects our heart and other organs,” said Dana Hunnes, PhD, a senior clinical dietitian at UCLA Health.

“It is full of unprocessed, whole foods,” Hunnes said of the Mediterranean diet.

“It is high in fiber, which helps keep us regular and can help decrease inflammation. It has heart-healthy fats, primarily monounsaturated fats and some polyunsaturated omegas from plant sources. It’s full of water from the high amount of plant-based foods, and it’s a lifestyle, so the calorie intake is within reason to keep us maintaining our weight properly,” she noted.

Mediterranean diet linked to lower mortality rates

The Mediterranean diet consists of fruits, vegetables, legumes, tree nuts, and whole grains. It emphasizes minimally processed, plant-based foods, along with lean meats or fish, and olive oil.

“In the weekly nutrition fight club, it’s a team event, not an ingredient or micronutrient one-on-one,” said Marily Opezzo, PhD, an Instructor of Medicine at the Stanford Prevention Research Center and head of the nutrition pillar at Stanford Lifestyle Medicine.

“Every team wins with fruits and vegetables as the starting lineup,” Opezzo told Healthline. “They have a ton of healthy phytochemicals we can’t even name, fiber, micronutrients, and they are filling without a ton of calories if that is your goal.”

Of all diets, the Mediterranean diet is one of the most extensively studied, and the science supports it as a good choice for health promotion.

Research indicates that following a Mediterranean eating pattern is associated with a 25% reduction in overall mortality rates as well as significant reductions in rates of cardiovascular disease.

The foods eaten in a Mediterranean diet pattern have omega-3 fatty acids, monounsaturated fats, and polyphenols, which all provide antioxidant and anti-inflammatory benefits.

“Reducing oxidation, inflammation, and maintaining a healthy gut microbiome promotes health and longevity,” Mir Ali, MD, board certified general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, told Healthline.

“Foods that promote life expectancy include proteins, non-starchy vegetables, some fruits like berries, whole grains, nuts, legumes, and seeds. These types of foods promote cardiovascular health, reduce insulin resistance, decrease inflammation, and help to maintain a healthy weight.”

Dietary patterns, such as the Mediterranean diet, are popular in countries like Greece, southern Italy, and Spain, as well as in some “Blue Zones,” which have high concentrations of centenarians or people living to 100 and beyond.