How does Rest Less make money
We make money through advertising and commission from affiliate links, which enable us to offer Rest Less as a free service to our users. The content on this page may use affiliate links, which track traffic from our website to a third party provider and enable us to receive a commission or payment from any traffic we refer.
* Affiliate links on this page have an * next to them. We place enormous importance on our editorial independence and the integrity of our content which means that we will never change how we write about something as a result of an affiliate link.
We all want to do what we can to live a long and happy life. And it’s no secret that what we eat plays a role.
For example, eating too much processed food, refined sugar, and animal protein is known to increase our risk of health conditions like type 2 diabetes and heart disease, which can lower our life expectancy.
Until fairly recently, scientists believed lifespan was down to genetics alone, but studies have since revealed that around 75% of longevity is determined by lifestyle habits. There’s currently no specific ‘longevity diet’, but research shows that certain habits can have a big impact.
And the good news is that it’s never too late to start making changes and investing in your health. Research suggests that making lifestyle changes at age 60 has the potential to increase lifespan by more than eight years.
That said, here are seven diet habits that may boost longevity.
1. Eat fruit and veg
We all know that eating plenty of fruit and veg is important. However, research shows that many of us aren’t putting this into practice, with only 31% of UK adults meeting the five-a-day recommendation.
Fruit and vegetables are full of essential vitamins and minerals, which can improve health and longevity and protect against illness. For example, this study found that eating more fruit and vegetables reduced a person’s risk of death from all causes – including cancer and heart disease.
Eating plenty of fruit and vegetables is also a great way to make sure you’re getting enough fibre, which has been linked with greater longevity. For example, this review of 64 studies found a positive association between dietary fibre intake and all-cause mortality.
If you struggle to eat enough fruit and veg, check out our article: 10 simple ways to add more fruit and vegetables to your diet.
Worried about accessing the NHS care you need?
83% of Rest Less members are worried about accessing the healthcare they need on the NHS#, making fast access to treatment more important than ever.
HMCA private medical cover offers affordable, flexible plans, with 90% of members saving money when they switch. Enjoy peace of mind. Join today and get £150 off your subscription.
#Data from over 1,000 Rest Less members surveyed in 2025
^Data from HMCA members who joined between 01/01/25 and 30/06/25
2. Add nuts and seeds to meals
Nuts and seeds are nutritional powerhouses. Full of vitamins, antioxidants, omega-3, plant protein, and essential minerals like magnesium and potassium, it’s no surprise they’re linked with longevity.
The rich nutritional content of nuts and seeds has been found to reduce inflammation and lower the risk of chronic diseases like diabetes, heart disease, and some cancers. For example, the omega-3 fatty acids found in nuts, flaxseed, and chia seeds have been shown to boost heart health, circulatory health, and longevity. As a result, several long-term studies have highlighted lower death rates in people who consume nuts and seeds regularly.
Other research has looked at metabolic syndrome (a group of health conditions known to increase a person’s risk of diabetes, stroke, and heart disease). This study, which followed 5,800 men and women with metabolic syndrome for one year, suggested that when they ate more nuts, markers for metabolic syndrome, such as high blood pressure, waist circumference, weight, and triglyceride levels, all decreased.
Check out these six ways to incorporate nuts and seeds in your diet from Only My Health for inspiration.
3. Eat more legumes
Legumes are a family of vegetables that include beans, peas, and lentils. They’re low in fat, highly nutritious, and offer various health benefits. As a result, eating plenty of legumes can boost health and reduce the risk of health conditions.
In fact, this study linked a high soybean intake with a 15% reduced risk of stomach and other gastrointestinal cancers. Another study found that people who ate more lentils had the lowest rates of diabetes.
Legumes are also a great source of fibre and contain polyphenols. These are powerful antioxidants which, due to their ability to fight inflammation and diabetes, are thought to play a role in healthy ageing.
Experts have suggested that eating a cup of beans per day could extend life expectancy by up to four years. So, why not try adding chickpeas, lentils, peas, kidney beans, black beans, or soybeans to your diet? For ideas, check out our article: 9 hearty bean recipes to enjoy.
4. Consider eating more meat-free meals
Vegetarian and vegan lifestyles have grown considerably in recent years, and the health benefits of these diets are well-founded.
Studies have found that, compared to meat eaters, vegetarians have a significantly lower overall risk of death. This is largely because plant-based diets tend to be lower in saturated fat and are linked with a lower risk of chronic diseases.
Interestingly, experts have identified five areas around the world where people live the healthiest, longest lives. Labelled ‘blue zones’, these include Okinawa in Japan and Ikaria in Greece. Among other factors, they share a preference for plant-based diets – with meat eaten around five times a month in three-to-four-ounce portions.
In our food and drink section, you’ll find lots of delicious vegetarian and vegan recipe ideas, which may be helpful if you’d like to eat more plant-based meals. Or check out our article, What are the benefits of a whole food, plant-based diet?, for more information.
5. Choose whole grains
Eating whole grains, such as barley, quinoa, rye, brown rice, brown pasta, and whole grain bread, has been linked to improved health and longevity. This is due to their rich nutritional content, which includes high amounts of fibre, manganese, phosphorus, iron, and B vitamins.
This scientific review found that three servings of whole grains per day were linked with a 35% reduced risk of dying from heart disease, compared with those who ate fewer.
Plus, research has revealed that in blue zones, Sardinia and Ikaria, whole grains form a staple part of people’s diets. On average, people in Ikaria live eight years longer than Americans and experience 20% fewer cancer cases, minimal dementia, and half the rate of heart disease.
The good news is that it’s easy to eat more whole grains. For example, swapping white for whole-grain pasta or choosing whole-grain cereals. For more ideas, read our article: 9 healthy whole grains to add to your diet.
6. Drink green tea
Green tea is regarded as one of the healthiest drinks around. It’s loaded with antioxidants, which are known to improve brain function, support healthy weight loss, and reduce the risk of heart disease and cancer.
This study examined 40,530 adults for up to 11 years and found that those who drank the most green tea (five or more cups per day) were less likely to die during the study period. The risk of death by all causes was reduced by 23% in women and 12% in men; death from heart disease by 31% in women and 35% in men; and death from stroke by 42% in women and 35% in men.
Another study of older adults revealed that those who drank the most green tea were less likely to die over a period of up to 14.2 years.
As well as drinking green tea, you can use it in smoothies, porridge, or to steam rice and vegetables. Matcha is a powdered form of green tea and can be used in recipes or added to drinks.
For more information, check out our articles: The health benefits of 9 different types of tea and 10 health benefits of matcha and how to add it to your diet.
7. Look to the Mediterranean diet for inspiration
Longevity is influenced by our whole diet, not just occasional healthy habits. This means taking a healthy approach to your entire diet is the most effective route for boosting longevity. For example, you can’t expect to reap the benefits of adding more nuts and seeds to your diet if you’re eating processed foods the rest of the time.
If you’re looking for guidance on how to combine the tips laid out above, the Mediterranean diet – one of the most championed examples of eating for a longer, healthier life – is a good place to start.
The Mediterranean diet features lots of whole grains, fruits and vegetables, pulses, healthy fats, olive oil, herbs, and spices. It can include seafood a few times per week – plus eggs, dairy, and wine in moderation – but limits meat and sweets.
Olive oil, which is a staple in the Mediterranean diet, is full of health-promoting compounds. This study of over 7,000 people found that each 10g increase in consumption of extra-virgin olive oil per day was linked with a 7% lower risk of early death.
Shorter telomeres are also linked with lower life expectancy and a higher risk of developing chronic health conditions. Telomeres are caps located at the ends of chromosomes to protect DNA. If these become too short, cells may be unable to function correctly.
This study found that following the Mediterranean diet is linked with greater longevity by maintaining longer telomere length. It also found that for each one-point increase in the Mediterranean diet score (a measure of adherence to the diet), the risk of death from any cause dropped by 4%.
If you’re interested in the Mediterranean diet, you can find more information in our article: The Mediterranean diet – what is it and what are the benefits?
Worried about accessing the NHS care you need?
83% of Rest Less members are worried about accessing the healthcare they need on the NHS#, making fast access to treatment more important than ever.
HMCA private medical cover offers affordable, flexible plans, with 90% of members saving money when they switch. Enjoy peace of mind. Join today and get £150 off your subscription.
#Data from over 1,000 Rest Less members surveyed in 2025
^Data from HMCA members who joined between 01/01/25 and 30/06/25
Final thoughts…
There’s a significant link between diet, health, and longevity – and we all have the potential to boost our health by making some diet changes.
Whether this means swapping to whole grains, reducing your meat intake, or adding nuts and seeds to your meals, there are many small steps you can take towards enjoying a longer, healthier life.
For more healthy diet tips, head over to our diet and nutrition section, where you’ll find information on everything from mood-boosting foods to foods that may reduce the risk of dementia.
What dietary habits do you follow to boost longevity? Have any of the suggestions in this article inspired you? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
Free NHS eye tests plus 10% off glasses for over 60s
Booking an appointment online has never been easier, and with a range of offers from 10% off if you’re over 60**, 2nd pairs half price^ & a free NHS eye test if eligible, our expert optometrists are here to help you on your journey to clearer vision.
Join the discussion
Read our full commenting terms and guidelines