Expert Explained: Everything You Need to Know About the Longevity Diet

The topic of longevity shows no sign of fading—from exercise to diet, everyone wants to know how to age healthily and naturally.
The “Longevity Diet,” created by Dr. Valter Longo, Director of the USC Longevity Institute, claims to improve health in multiple ways and support a longer life. First formally published in his 2016 book The Longevity Diet, its principles are based on over 30 years of research by Dr. Longo and numerous other researchers (as he shared with Women’s Health).
However, this diet isn’t for everyone. Its core focuses on whole, natural foods, limits most meat intake, and includes optional fasting periods. Below is a breakdown of its key principles and a clear food list to help you grasp the essentials quickly.
Core Principles of the Longevity Diet
Prioritize whole, unprocessed foods, with a plant-based focus.
Limit meat and dairy consumption to reduce saturated fat intake.
Eat seafood in moderation (2-3 times a week), choosing low-mercury options rich in omega-3 fatty acids and vitamin B12.
Include optional fasting periods, adjustable based on individual needs.
Approved Foods List
Whole grains: Whole wheat bread, quinoa, brown rice
Fruits: Apples, berries, peaches, oranges
Vegetables: Tomatoes, broccoli, carrots, green beans, spinach
Legumes: Chickpeas, green peas, black beans
Tree nuts: 1 ounce (about 28g) daily of almonds, walnuts, cashews, or hazelnuts
Low-mercury seafood: Wild salmon, anchovies, sardines, cod, snapper, trout, clams, shrimp
Healthy fats: 3 tablespoons of olive oil daily
Other: Dark chocolate (80% or 85% cocoa content)