Most of us don’t just want to live longer—we want to live longer and age well. According to a 2024 poll, while the majority of people say they hope to live to 90 and beyond, spending more years in good health is a more important goal.
Increasingly, research shows that diet can boost your chances of making that happen. Multiple studies from just 2025 alone have revealed new insights into the ways that specific foods, supplements, and dietary compounds can help people rack up more birthdays.
Here are seven of the best eating tips for longevity, taken from the pages of researchers’ latest findings.
You’ve likely heard that ultra-processed foods—the kind containing ingredients you wouldn’t normally use in a kitchen—can harm your health if you over-consume them. Now, it appears that these foods might also interfere with weight loss.
A study published earlier this month in Nature divided 55 U.K. adults into two groups for eight weeks: one group ate a minimally processed diet, and the other followed an ultra-processed diet. Both of the eating patterns met the U.K.’s national dietary guideline standards and contained the same level of macronutrients.
Despite this, participants saw “significantly greater” weight loss when following the minimally processed diet, the study authors noted.
Maintaining a healthy weight is one predictor of longevity, so this could indicate that people should focus more on eating whole foods, rather than simply following nutrient recommendations.
Ultra-processed foods are convenient, but a bit of prep can go a long way if you’re looking to phase them out of your diet. Make time for meal prep and pack whole foods (such as fruit, fresh veggies, or cheese) as on-the-go snacks, for example.
You can’t spot most nutrients with the naked eye. But flavonoids, a type of antioxidant, are something of an exception—they lend bright hues to foods like grapes, berries, and citrus fruits.
These colorful compounds might be a longevity super-ingredient. A study published in May in the American Journal of Clinical Nutrition followed 86,430 adults age 60 or over; participants with the most flavonoid-rich diets had the lowest rates of frailty, impaired physical function, and poor mental health.
The study joins other 2025 research which found that a flavonoid-diverse diet was associated with a lower risk of all-cause mortality and major chronic diseases, added Maggie Moon, MS, RD, brain health dietitian and author based in Los Angeles.
“Different flavonoids are biologically active in different ways—that’s why consuming a variety is so helpful,” she told Health. “They may improve blood flow, combat oxidative stress, or lower blood pressure by regulating what goes in and out of cells, for example.”
To get your fill of flavonoids, try snacking and sipping on apples, oranges, grapes, berries, or green tea.
Especially in women, choosing the right kinds of carbohydrates may be key for a longer healthspan (or, the period of your life spent in good health).
In a study of over 47,000 middle-aged women, consuming more high-quality, high-fiber carbs from foods such as fruits, legumes, and whole grains was linked with higher odds of healthy aging (defined as good mental health and the absence of major chronic disease, cognitive impairments, and physical function impairments). The study was published in May in JAMA Network Open.
But why are these fiber-rich carbohydrates so good for longevity? Other research has shown that they support digestive health, help people stay regular, and even lower the risk of cardiovascular disease and type 2 diabetes, explained Emma Laing, PhD, RDN, director of dietetics at the University of Georgia and spokesperson for the Academy of Nutrition and Dietetics.
Laing told Health you can up your intake of healthy carbs by prioritizing in-season produce, buying canned or frozen fruits and veggies, and finding high-fiber foods you genuinely enjoy.
Just like the right carbs may matter for healthy aging, so might the right protein.
Reviewing data from 101 countries, research published in April found that eating more plant-based protein later in life could help extend lifespan. Importantly, though, the study’s authors noted that other factors could have affected their study’s outcomes.
“The source of protein and longevity is debated, but higher intakes (as a proportion of calories) do appear to be beneficial for later in life,” David Church, PhD, assistant professor at the University of Arkansas for Medical Sciences Institute of Aging, told Health.
Other trials have shown that “higher protein intake improves measures of quality of life and independence” by preventing against frailty and loss of muscle mass, Church added.
While more research may be needed, Moon said it can’t hurt to bump up the plant protein in your diet.
“As long as our calorie and protein needs are being met, getting most of our protein from plant foods has benefits as we age, including closing the gap on microbiome-supportive fiber, micronutrients, and phytonutrients,” she said.
Moon suggested adding plant-based proteins such as tofu, peanuts, or soy milk to dishes you already know and love.
Putting more seafood on your plate? Don’t forget the small fish.
In a May Public Health Nutrition study of nearly 81,000 Japanese subjects, eating little fish like mackerel, sardines, and smelt was associated with a lower risk of cancer and all-cause mortality as people aged. Interestingly, the result was just observed in women, not in men.
These potential benefits could be due to the nutrient composition of small fish, which are “dense with essential amino acids and other nutrients such as omega-3 polyunsaturated fats, vitamin D, vitamin A, and calcium,” Church explained.
If you’re new to the culinary world of small fish, try mashing canned sardines in place of canned tuna in sandwiches or grilling mackerel with lemon and herbs.
In 2025, the plant-based diet trend shows no signs of slowing down, and research shows that’s probably a good thing.
A Nature Medicine study published in March tracked the diets of over 105,000 subjects for three decades, documenting the percentage of people who lived to age 70, free of chronic disease and generally in good cognitive, physical, and mental health.
People who most closely followed plant-forward diets such as the Mediterranean diet, MIND diet, and DASH diet were most likely to reach this healthy aging metric.
Plus, research published on Aug. 25 found that adhering to the Mediterranean diet may be able to help people with a genetic predisposition to Alzheimer’s disease lower their risk.
According to Moon, these diets are loaded with a broad spectrum of beneficial plant compounds that fight age-related decline. “These prevent and counteract oxidative stress and systemic inflammation that diminish the body’s systems, especially the brain,” she said.
When making the switch to a plant-forward diet, Moon advised easing into it with small changes such as adding leafy greens to smoothies, using tofu in a grain bowl, and substituting animal fats for olive oil.
In addition to diet choices, a combination of supplements and exercise might also help pump the brakes on your biological clock.
A Nature Aging study published in February found that taking regular doses of omega-3 fatty acids could help slow biological aging in older adults. A mix of omega-3 supplements, vitamin D supplements, and consistent physical activity was even more beneficial.
Laing stressed that studies looking at exercise and supplements’ effect on aging have had mixed results. “However, when combined, some studies show a synergistic positive effect on reducing the risk of infections, chronic diseases, and falls,” she said.
Men should get about 1.6 grams of omega-3s per day, and women should get about 1.1 grams. Chia seeds, seafood, edamame, and walnuts are good sources, but Laing said you can discuss a supplement with your healthcare provider.
Supplements are also an option for vitamin D, but Laing said milk, yogurt, cheese, soybeans, dark green leafy vegetables, and fatty fish are all rich in this nutrient, too.
Finally, when it comes to exercise, build more movement into your day by getting a workout buddy, trying new activities, or setting goals for yourself.
