Who hasn’t dreamed of reaching 70 (or more!) full of energy, with a clear mind and without relying on medication? Although there is no magic recipe, science has found very clear clues on how we can age well. And it’s not about weird diets or living on green pills. The key lies in something we do every day: eating.

A recent study by Harvard University, one of the longest and most comprehensive to date, has followed more than 100,000 people for more than 30 years to understand what those who reach their 70s eat in good physical, mental and emotional shape. The conclusion? Diet plays a bigger role than we realize.

This study not only analyzed who lived the longest, but how they did it. In other words, it is not enough to reach 70 or 80 years of age: the goal is to do so with quality of life, without chronic diseases, with mobility and mental clarity. And on that path, diet plays an essential role.

The researchers identified several dietary patterns that doubled the chances of healthy aging. This was not a miracle diet, but a way of eating that can be easily applied to our daily lives.

The study highlights several food groups that have protective effects on our health:

It is recommended to consume at least two servings of fruits and three servings of vegetables daily. And if you can, make sure they are varied in color: red, green, orange and purple fruits not only make your plate more beautiful, but also provide different antioxidants and anti-inflammatory compounds.

There is no trick here: whole grain bread, oatmeal, brown rice or quinoa retain the fiber, vitamins and minerals that are lost in white cereals. This fiber improves digestion, controls blood sugar and protects the heart.

Lentils, chickpeas, beans, walnuts, almonds and seeds are an excellent source of vegetable protein, healthy fats and fiber. In addition, they help keep you satiated and are great allies to take care of cardiovascular health.

Fat is not the enemy. The important thing is to choose well. Extra virgin olive oil and omega-3 fatty acids present in fish such as salmon, sardines or tuna help reduce inflammation in the body, one of the key factors in aging.

It is not a matter of eliminating completely, but of reducing certain foods that, when consumed in excess, affect our health in the long term.

Red and processed meats: Consumed in moderation they are not a problem, but their excess is associated with cardiovascular disease, inflammation and certain types of cancer.

Sugar-sweetened beverages: Soft drinks, packaged juices, industrial milkshakes… all of them provide a large amount of sugar without nutrients. In addition, they alter the metabolism and increase the risk of type 2 diabetes.

Ultra-processed foods: Pastries, salty snacks, ready meals and the like often contain a mixture of trans fats, sugar, salt and additives that upset the body’s natural balance.

Excess sodium: Excess salt (especially in packaged products) can lead to hypertension, a risk factor for heart attacks and cognitive impairment.

If there is a dietary model that coincides with all these recommendations, it is the Mediterranean diet. Rich in vegetables, fruits, legumes, whole grains, fish, olive oil and with a very moderate consumption of red meat and sweets, it has been recognized in multiple studies as one of the best diets in the world.

David Sinclair, Harvard biologist and longevity expert, also recommends this way of eating as a real strategy to age better. It not only takes care of the heart, but also the brain, the digestive system and even the skin.

In addition, this type of diet has something that cannot be measured in a laboratory: it is designed to be enjoyed. Cooking calmly, eating in company, savoring food… All this is also part of a long and happy life.

Another interesting finding of the study is that people who followed these healthy diets also had other positive habits: they did some exercise, did not smoke, rested well and took care of their mental health. In other words, diet is one of the pillars, but not the only one.

It was also observed that those who ate healthier tended to have a more conscious relationship with food. It was not about counting calories, but about making better choices and eating mindfully.

So… how do I start?

You don’t need to change your life overnight. You can start with small actions:

• Switch from white bread to whole wheat bread.
• Add one more fruit to your breakfast.
• Substitute a hamburger for a plate of lentils once a week.
• Cook with olive oil instead of butter.
• Drink water instead of soft drinks.

And above all, don’t beat yourself up if one day you indulge. The key is what you do most of the time, not an exception.