AS we age, our bodies go through natural changes. Metabolism slows down, muscle mass decreases, and the risk of chronic diseases increases.

“Diet plays a major role in how well we age, influencing everything from energy levels and brain function to heart health and lifespan,” dietician Claudhia Ashley said.

She said as such, many people will focus on longevity diets that aren’t about strict rules or quick results, but which emphasise sustainable, nutrient-dense eating patterns that support long-term health, reduce inflammation and help prevent disease.

“Many of these diets are inspired by populations known for living longer, healthier lives,” she said.

Ashley said some of the more popular diets for longevity include:

Mediterranean diet

Focuses on fruits, vegetables, whole grains, olive oil, fish, and nuts

Associated with reduced risk of heart disease and cognitive decline

Encourages moderate eating and social meals.

Blue zones diet

Based on regions where people commonly live past 100

Emphasises plant-based foods, legumes, and minimal processed foods

Includes lifestyle habits like community, movement and purpose.

Plant-based diet

High in fibre, antioxidants, and phytonutrients

Linked to lower risks of cancer, diabetes, and heart disease

Can include vegan or vegetarian variations.

DASH diet

Rich in fruits, vegetables, lean protein, and low-fat dairy

Limits sodium, sugar, and saturated fats

Supports heart health and healthy ageing.

MIND diet

Combines Mediterranean and DASH principles

Focuses on brain-boosting foods like berries and leafy greens

Shown to reduce risk of Alzheimer’s disease.

“People using these plans eat mostly whole foods and minimise processed and ultra-refined foods,” Ashley said. “The focus is on natural, nutrient-dense ingredients.”

She said there is also a push to prioritise plant sources, whether vegetables, fruits, legumes, nuts and seeds, or those high in antioxidants that fight ageing-related damage.

“Moderate protein intake will maintain muscle mass which is important for ageing and includes sources like fish, legumes and lean meats,” she said.

“And healthy fats matter, too, with an emphasis on olive oil, nuts and omega-3 fatty acids.”

She said these diets will also avoid trans fats and excessive saturated fats, and emphasise caloric balance and avoiding overeating.

“Some longevity diets include mild calorie restriction, and aim to reduce stress on the body and improve metabolic health,” she said.

Ashley said longevity isn’t just about food, it’s a combination of habits including regular physical activity, quality sleep, stress management and strong social connections.

“The best diet for ageing and longevity isn’t a strict plan, it’s a consistent pattern of healthy eating. Diets like the Mediterranean, MIND, and plant-based approaches stand out because they are balanced, flexible and backed by long-term research,” Ashley said.