Researchers from the United States, led by Professor Valter Longo at the University of Southern California, have outlined a nutritional approach that may help extend healthy life expectancy by reducing the risk of age-related diseases. Their findings, published in the peer-reviewed journal Cell, bring together evidence from epidemiological research, clinical studies, experimental models and investigations involving exceptionally long-lived populations.
Rather than promoting a single restrictive diet, the researchers propose a long-term nutritional strategy that combines balanced food choices, moderate energy intake and carefully planned fasting periods. According to the authors, this integrated approach may help preserve metabolic health and delay biological ageing.
Emphasis on Plant-Based Foods
The dietary pattern described in the review encourages regular consumption of legumes, whole grains, vegetables, nuts and olive oil. These foods provide dietary fibre, healthy fats, vitamins, minerals and bioactive compounds that have consistently been associated with improved cardiovascular and metabolic health.
The researchers also recommend limiting the intake of red and processed meat while consuming fish in moderate quantities. Small amounts of dark chocolate may also form part of a balanced diet. Approximately one-third of daily calorie intake is suggested to come from plant-derived fats, reflecting evidence supporting the benefits of unsaturated fatty acids for heart health.
This nutritional model closely resembles dietary patterns that have previously been associated with lower rates of chronic illnesses, including cardiovascular disease and type 2 diabetes.
Meal Timing and Fasting May Influence Metabolic Health
In addition to food selection, the review discusses the potential importance of meal timing. The researchers suggest that restricting food consumption to an eating window of approximately 12 hours each day may support normal metabolic regulation.
According to the scientific evidence reviewed, periods without food intake may stimulate cellular maintenance processes, including autophagy, a natural mechanism through which the body removes damaged cellular components. These physiological processes are believed to contribute to improved cellular function and metabolic efficiency, although further research continues to investigate their long-term effects in different populations.
Personalised Nutrition Remains Essential
Despite the encouraging findings, the authors emphasise that dietary recommendations should always be adapted to an individual's age, medical history, genetic background and overall health status. Nutritional strategies that benefit one person may not be suitable for another, particularly for older adults, individuals with chronic illnesses or those taking regular medication.
For this reason, the researchers advise consulting healthcare professionals before making significant dietary changes or beginning any fasting programme.
Growing Evidence for Healthy Lifestyle Interventions
The review concludes that healthy ageing is likely to depend on multiple lifestyle factors rather than a single intervention. Alongside balanced nutrition, regular physical activity, adequate sleep, stress management and avoidance of tobacco remain fundamental components of disease prevention.
The findings from the United States contribute to an expanding body of scientific evidence suggesting that carefully planned dietary habits may help reduce the risk of chronic diseases, including cardiovascular conditions, certain cancers and metabolic disorders, while supporting both longevity and quality of life. However, researchers stress that continued clinical investigation is required to refine dietary recommendations for different population groups.