A longevity expert says this is the best diet to follow for a long, healthy life

I know Fit&Well readers are interested in living well for longer—at least that's what the popularity of our recommendations for the best exercises for longevity suggests. But activity is only one part of the puzzle. Our diet makes a significant contribution to healthy aging and it's one factor we have control over.

I spoke to longevity expert Chris Rhodes, who specializes in nutrition and biohacking, and asked how the average person should be eating for longevity.

"When you begin to explore the nutrition world with longevity interventions, one of them is the Mediterranean diet," says Rhodes. "[The Mediterranean diet] consists of wholegrains, seafood, the avoidance of red meat, and lots of vegetables, beans, fiber and things that have a lot of phytonutrients. These foods are very satiating, but also not super-rich in processed foods."

Rhodes isn't the only one who backs the Mediterranean diet. It regularly tops the long-running, well-respected U.S. News & World Report list of the best diets and is associated with one of the blue zones, areas where the population tends to live healthier, longer lives.

Previously, I spoke to Sophie Medlin, a Doctify-reviewed consultant dietitian and director of CityDietitians, about using the Mediterranean diet for weight loss, and she also spoke about the longevity element. "It also may play a role in lifespan; people who closely follow a Mediterranean diet are likely to live longer," says Medlin. "There is also an indication that the diet may prevent cognitive decline, though more research is needed to confirm this."

Chris Rhodes

Chris Rhodes has a PhD in Nutritional Biochemistry from UC Davis and has spent his research career investigating intermittent fasting. His years of research led to the creation of daily supplement Mimio Health.

How can the Mediterranean diet help you live longer?

One of Rhodes' main messages was one of calorie restriction for longevity, a cultural practice observed in some blue zones. "There have been a lot of studies showing that caloric restriction is one of the best ways that we know of to reliably extend lifespan in animal models and that can be from anywhere between 30% to 80%."

If you want to get started, try this easy Mediterranean diet meal plan, which lays out five days worth of meals.

It is, of course, worth remembering that diet is also one piece of the puzzle. "As a lifestyle, the Mediterranean diet also encourages community and connection with other people and plenty of physical activity," Medlin told me.

So, while the Mediterranean diet is focused on good quality food and natural caloric restriction, there is a lifestyle element. Loneliness and social isolation are risk factors for mortality, according to a review in the journal, Perspectives on Psychological Science.