Best diet for anti-ageing: The breakfast, lunch and dinner plan that could boost lifespan by up to 10 years - full meal plan

“While there’s no single potion for eternal youth, research shows that what we eat plays a huge role in our long-term health,” explains Naheed Ali, longevity expert and senior medical and health writer at Sweat Block.

There’s a consensus that If you’re eating like a typical Westerner, you’re probably not getting enough heart-healthy foods, but adopting a Mediterranean approach will have you covered.

Scientists reached this conclusion while studying health centenarians around the globe to determine how subjects interacted with the environment around them.

Conveniently, the population's oldest populations dwell in five areas dubbed the ‘Blue Zones’, where heart-healthy produce grows in abundance.

One pattern highlighted in Okinawa, Costa Rica’s Nicoya Peninsula, and Loma Linda in California, is an unwavering commitment to a plant-based diet. In other locales like Icaria, Greece, and Sardinia, Mediterranean dietary patterns dominate.

“One standout eating pattern is the Mediterranean diet, a way of life that’s linked to longer lifespans and a lower risk of those nagging chronic diseases,” explained Naheed.

“The Mediterranean diet isn’t just about a checklist of foods, it’s a whole approach to living. Imagine bustling markets bursting with colourful produce, families enjoying meals together and regular walks or swims as part of the daily routine. This lifestyle of the core Mediterranean way of eating.”

One of the key reasons the eponymous dietary pattern is crowned the gold standard of eating is because it reduces the risk of chronic diseases.

Not only is it promoted to reduce the risk of heart disease and high blood pressure, but doctors are now prescribing it to combat dementia and depression too.

Rimas Geiga, Registered Dietician explained: “At its core, this dietary pattern emphasises whole, minimally processed foods abundant in fruits, vegetables, legumes, nuts, seeds, whole grains fish and olive oil.”

More importantly, it is easy to follow, balanced and flexible. The following meal plan illustrates what a typical day of Mediterranean dieting would look like.

Breakfast:

Scrambled eggs with sauteed spinach and tomatoes, plus a side of whole-wheat toast with avocado.

Breakdown:

An ideal breakfast starts with eggs, which are very high in nutrients and provide essential amino acids.

Due to their protein content and the fact that they have a high thermic effect, eggs are excellent for assisting the body in burning more calories, explained Abbas Kanani MRPharms.

He adds: “Eggs are very high in nutrients and help to delay feelings of hunger, making you feel full for longer.”

Spinach, tomatoes and avocados contribute a wealth of nutrients to the diet, as well as fats that support overall cardiovascular health.

“One of the standout features of the Meditteranean diet is its rich array of heart-healthy fats,” explained Rimas.

These fats, present in avocados, play a crucial role in reducing inflammation, improving cholesterol levels and supporting overall cardiovascular health.

Lunch:

A big, colourful salad with grilled chicken, mixed greens, olives and a light vinaigrette dressing.

Breakdown:

Moderate amounts of lean protein from poultry are highly encouraged in the Mediterranean eating plan, while red meats, in contrast, should be eaten less frequently.

Leafy greens, on the other hand, pack a generous number of essential B-vitamin folate, lutein and zeaxanthin.

Research indicates that just one serving of dark leafy green can slow down age-related cognitive decline by supporting communication between brain cells.

Dinner:

Baked salmon with a lemon herb sauce, roasted vegetables and a side of brown rice or quinoa.

Breakdown:

Fish, one of the cornerstones of the Mediterranean diet, contains potent anti-inflammatory agents.

“Fatty fish such as salmon, mackerel, sardines and trout are rich in omega-3 fatty acids and high-quality protein,” explained Abbas Kanani.

What's more, the fats in fish, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) play a pivotal role in improving cholesterol levels and supporting overall cardiovascular health.

Abbas noted: “While all types of fish can be part of a healthy diet and support weight loss, it’s essential to consider factors such as portion size, cooking methods and your overall dietary balance when incorporating fish.”

Wholegrains like quinoa and brown rice are also a crucial part of longevity-boosting diets because they effectively fight inflammation.

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How many years will the Mediterranean diet to a person’s lifespan?

When asked how many years the Meditteranean diet could add to a person’s life, Rimas explained that quantifying the effects of dietary patterns is near impossible.

In 2022, researchers set out to put a number on the years a person could enjoy by adhering to the southern European dietary pattern.

Published in the medical journal PLOS Medicine, The Norwegian study drew on data collected for the Global Burden of Disease research project.

The following conclusions for patients who adhered to the Mediterranean diet:

• An increase in life expectancy of 13.0 and 10.7 years in males and females respectively, when adopted at age 20.
• An increase in life expectancy of 11.7 and 10.0 years for men and women, respectively, when adopted at age 40.
• An increase in life expectancy of 8.8 and 8.0 years for men and women respectively when adopted at age 60
• An increase in life expectancy of 3.4 years for both sexes when adopted at age 80.

The impressive results may be down to a synergy of elements that the diet encompasses, including phytochemicals, omega-3 fatty acids and fibre.

Naheed points to the Greek island of Ikaria as a stellar example of how these benefit humans.

“People there seem to age more slowly and have less heart disease and dementia,” he explained. “While a good diet gives you a huge boost towards a long life, it’s not a magic fix on its own.

“Eating well is incredibly important, but true well-being comes from paying attention to overall lifestyle as well.”

Nutrition should be the foundation, but other factors like sleep, exercise, stress management, social connection and more all contribute significantly to our wellness.

How do other dietary patterns fare for longevity?

Rimas Geiga points out that even though the Mediterranean diet is a beacon of longevity and vitality, it’s essential to recognise that no one-size-fits-all approach exists with nutrition.

“From experience, various dietary patterns, various dietary patterns, such as the DASH diet and the plant-based diet, have also demonstrated impressive health benefits and longevity-promoting effects," explained the nutritionist.

“Ultimately, the key lies in finding a dietary approach that aligned with individual preferences, cultural traditions and health goals.

“Whether it’s the Mediterranean diet, DASH diet, or plant-based eating, prioritising whole, nutrient-dense foods and minimising processed foods and added sugars remains paramount for promoting longevity and overall well-being."

Meal plan

Breakfast: Scrambled eggs with sauteed spinach and tomatoes, plus a side of whole-wheat toast with avocado.

Lunch: A big, colourful salad with grilled chicken, mixed greens, olives and a light vinaigrette dressing.

Dinner: Baked salmon with a lemon herb sauce, roasted vegetables, and a side of brown rice or quinoa.