Diet Secrets of the world’s Oldest Revealed: Low Salt, Mediterranean Pattern Key to Longevity
BUENOS AIRES – New research analyzing the lifestyles of thousands of centenarians across Asia, Australia, adn Western Europe points to remarkably consistent dietary habits linked to exceptional longevity. Experts now emphasize that prioritizing food quality over quantity, particularly beginning in middle age, is crucial for both health and lifespan.
A recent inquiry led by Zhaoli Dai-Keller of the University of New South Wales (Australia) examined the habits of over 95-year-olds, finding the majority maintained autonomous living and a diet rich in fruits, vegetables, legumes, fish, and white meats, with only a quarter consuming alcohol. A key finding was consistently low salt intake,identified as a critical factor for cardiovascular health. “Excess sodium is directly associated with hypertension and heart disease, which remain the leading cause of death in the world,” Dai-Keller explained.
Further bolstering these findings, a 30-year study following more than 105,000 personas by Anne-Julie Tessier and Marta guasch-Ferré of the Harvard School of Public Health revealed that only 10% reached age 70 without serious chronic diseases or cognitive impairment. Nearly all of these individuals adhered to a Mediterranean diet starting in middle age.
This dietary pattern is characterized by frequent consumption of fruits, vegetables, legumes, whole grains, olive oil, and fish, alongside moderation in red meat, salt, and alcohol. “The quality of food is more meaningful than the quantity.Eating well from the age of 40 has direct effects on health and longevity,” the Harvard researchers noted.
Experts synthesizing these and other studies agree on four fundamental pillars shared by the world’s oldest individuals: a diet abundant in fruits, vegetables, legumes, and fish; low salt intake; moderation in red meat and alcohol; and a preference for whole grains and olive oil.
