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2 January 2025

Does a plant based diet boost longevity?

Does a plant based diet boost longevity?
Medically reviewed by Dr Kate Smith BSc, MBChB

Longevity refers to someone living a long life and one that is beyond the average life expectancy for their demographic.¹ It is influenced by several factors including genetics, environment and lifestyle, including diet.² While genetics play a significant role, lifestyle choices, including diet, can also have an affect on health and longevity.²,³ A plant based diet, which focuses on consuming foods from plant sources such as whole grains, fruits, vegetables, nuts, and seeds, but can include animal products, has gained attention for being associated with a reduced risk of various diseases and lowered risk of dying earlier than expected.⁴ The number of people adopting a plant-based diet in the UK is increasing with 25% of people in 2020 on meat-reduced or meat-free diets (15-20% of these were 'flexitarian' meaning they still eat animal products but a reduced amount). This may be for health, environmental and ethical reasons.⁵ Here, we look further into what a plant-based diet involves, its effect on longevity, and other lifestyle factors that can support this.

Nutrient-rich foods in a plant-based diet

It is often assumed that a plant-based diet will automatically be a healthy one, however it’s still possible to eat unhealthy foods within this diet so it is important to still be following a healthy, balanced diet as outlined in the NHS' EatWell Guide.⁴,⁶ A plant-based diet puts an emphasis on food derived from plant sources and includes vegan, vegetarian, pescatarian (eat fish, eggs and dairy but no meat) and 'flexitarian' (eat a reduced amount of animal products) diets.⁴

Emphasis on vitamins, minerals and antioxidants

The plant sources of food that form the basis of a plant-based diet are often rich in vitamins and minerals and can contain antioxidants if based on whole foods such as fruit, vegetables, legumes, wholegrains, nuts and seeds.⁷⁻⁹ Whole foods consist of one ingredient and are minimally processed or unprocessed.¹⁰ Here are some benefits of vitamins, minerals and antioxidants:

  • vitamins and minerals are essential for bodily functions, including immune response, energy production, and bone health¹¹,¹²

  • antioxidants play a key role in reducing oxidative stress, which can damage cells and accelerate ageing.¹³ Studies have suggested  that diets rich in antioxidants, such as those containing plant foods, are associated with a lower risk of chronic diseases and deaths from any cause so therefore may help extend lifespan⁴,¹⁴

The NHS advises that if following veganism, a type of plant based diet, you need to plan your diet well to ensure you are getting enough calcium, iron, B12, selenium and iodine.¹⁵ The NHS also advises that vitamin B12 may be hard to obtain from a vegan diet and so a supplement may be recommended.¹⁵

Whole grains, fruits, vegetables, nuts and seeds

These food groups form the foundation of a healthy, whole foods plant based diet, offering essential nutrients and fibre:

  • whole grains like quinoa, and oats are excellent sources of complex carbohydrates and fibre, which aid in digestion and help keep you fuller for longer¹⁶,¹⁷

  • fruits and vegetables are packed with vitamins, minerals, and fibre that support overall health⁹

  • nuts and seeds provide a source of protein, fibre, vitamins and minerals, potentially have a positive effect on a range of diseases and may potentially help lower blood fat levels.¹⁸

Reduction in ultra-processed foods and saturated fats

Ultra-processed foods and saturated fats have been linked to various health issues.¹⁹,²⁰ As long as a plant-based diet is based on whole foods and is a balanced, healthy one it will likely include fewer ultra-processed foods and this may contribute to better health outcomes.²⁰ Additionally, replacing saturated fats with healthier fats, such as those found in olive oil, has been shown to reduce the risk of chronic diseases.²¹ A diet low in processed meat and refined grains (such as found in white bread) and high in whole, plant based foods may lead to better overall health and potentially increase longevity.⁸,²²

Health benefits linked to plant based eating

Adopting a healthy plant based diet has been linked to numerous health benefits, which may contribute to a longer, healthier life.⁴,²²,²³

Reduced risk of chronic diseases like heart disease and diabetes

A plant based diet may lower the risk of chronic diseases.⁴,²² Plant based diets are associated with a lower risk of conditions such as heart disease and diabetes.⁴ Research has shown that individuals following plant based diets likely have a lower risk of developing these conditions compared to those consuming a diet high in foods such as processed meats.²⁴ They typically lower levels of saturated fats in whole food, healthy, plant based diets may contribute to improved cardiovascular health.⁷

Improved cholesterol levels and blood pressure

Improvements in cholesterol levels and blood pressure are notable benefits of a plant based diet that includes high fibre, fruit, vegetables, nuts, legumes and wholegrains.²⁵ Studies indicate that plant based diets can lead to improved cholesterol levels, particularly by reducing LDL cholesterol (Low Density Lipoprotein or "bad" cholesterol).²⁴ Additionally, a plant based diet may help reduce blood pressure levels.²⁴

Enhanced immune function and digestive health

A healthy, plant based diet can support your immune system and aid healthy digestion.²⁶,²⁷ A diet rich in fruits, vegetables, nuts and seeds provides essential nutrients such as vitamins A and C, zinc and selenium, which all contribute to the normal function of the immune system.²⁶ The often high fibre content of a healthy, plant based diet promotes healthy digestion and may increase health-promoting bacteria in the gut.²⁷,²⁸

Lifestyle factors supporting longevity

While a plant based diet may help promote longevity, it is not the sole factor.²,⁴,²² A holistic approach to longevity includes various lifestyle habits that complement the benefits of a healthy, balanced diet.² Engaging in regular physical activity, prioritising sufficient good quality  sleep, and managing stress effectively are all components that work with your dietary choices to support a longer and healthier life, promoting longevity.²,²⁹,³⁰

Regular physical activity to complement a plant based diet

Regular physical activity is essential for maintaining a healthy body and mind.³¹ Exercise helps maintain a healthy Body Mass Index (BMI) and reduces the risk of chronic diseases like obesity, diabetes and heart disease.³¹,³² It can also help to boost mood, improve sleep quality and reduce the effects of stress.³¹

Prioritising sufficient sleep

Sleep is vital for health and can affect longevity.² Prioritising sufficient good quality sleep is equally critical for physical and mental well-being.³³

Quality sleep is thought to help the body repair and regenerate.³⁴,³⁵ It can also support immune function, and may reduce the risk of chronic diseases.³⁴,³⁵

Stress management techniques such as meditation

Unchecked stress over time may harm your health and longevity.²⁹ Effective stress management techniques, such as meditation, yoga and mindfulness, have been shown to potentially reduce stress levels.³⁶⁻³⁸ Incorporating these practices into daily routines to help regulate your emotions may complement a plant based diet in promoting a longer, healthier life.²⁹

Adopting a healthy, balanced, whole food plant based diet may improve overall health and longevity. To make the transition easier and track your progress, consider using our H&B&Me App. It offers meal plans, tracks nutrient intake and offers tips on maintaining a balanced diet.

FAQs

Do plant based diets help you live longer?

Plant based diets may be associated with increased longevity.⁴ They can be rich in nutrients, antioxidants and fibre, which can help reduce the risk of chronic diseases and promote overall health.⁹

Does a plant based diet slow ageing?

A plant based diet may be able to help slow the ageing process, in part by providing antioxidants and reducing inflammation.³⁹,⁴⁰ However, further research is needed in this area to draw any firm conclusions about a long term plant based diet and ageing.

Which diet helps you live the longest?

The Mediterranean diet, rich in fruits, vegetables, whole grains, nuts, seeds and healthy fats like olive oil, is often linked to increased longevity.⁴¹⁻⁴³ This diet emphasises balanced nutrition and has been shown to reduce the risk of many chronic diseases.⁴³ Many other diets, including plant based options, have also been linked to longevity by lowering the risk of chronic diseases and of dying before the average age of life expectancy.⁴

What is the number one food for longevity?

It’s difficult to name one top food that promotes longevity. Eating a healthy, balanced diet is key and the NHS Eatwell guide can help with this.⁶,²² Following a Mediterranean diet has been linked with longevity, which includes a range of plant foods.⁴³

 

 

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