What is Longevity? Definition, Foods & Tips

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

Living a long and healthy life is a goal for many people, but longevity isn’t just about increasing the number of years you live. It’s about ensuring those years are full of vitality. By understanding the key factors that influence longevity—such as diet, lifestyle, and mental well-being—you can take proactive steps to enhance both your lifespan and healthspan.

How to Define Longevity

What does longevity mean? Longevity refers to the length of an individual’s life, typically measured in years, and is influenced by genetics, lifestyle choices, and environmental factors. While lifespan is the total number of years a person lives, healthspan is the number of years they live in good health, free from chronic illness or disability. The goal of longevity research and lifestyle practices is not just to extend life but to enhance the quality of those years.

Factors That Influence Longevity

Several factors play a role in determining how long and how well a person lives:

• Genetics: Family history and genetic makeup can influence susceptibility to diseases and overall lifespan.
• Diet: A balanced, nutrient-rich diet can promote longevity by reducing the risk of chronic diseases. In a long-term study, investigators found that people “who more carefully followed any of the healthy eating patterns—which all share a focus on consuming more whole grains, fruits, vegetables, nuts and legumes—were also less likely to die from cancer, cardiovascular illness and respiratory and neurodegenerative disease.”
• Exercise: According to Mayo Clinic, regular exercise “sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.” So pick your favorite style of moderate exercise—like walking, yoga, swimming, or pickleball—and aim to do it a few times per week.
• Mental Well-Being: Stress management, social connections, and emotional health all contribute to a longer, healthier life.
• Sleep: Quality sleep is crucial for cellular repair, cognitive function, and immune health.
• Lifestyle Choices: Avoiding smoking, excessive alcohol consumption, and other harmful behaviors can significantly impact longevity.

Best Foods for Longevity

A nutrient-dense diet is one of the most effective ways to promote longevity. (It’s also important to stay hydrated!) The following foods are known for their health benefits:

Fruits and Vegetables

Fruits and vegetables are rich in vitamins, antioxidants, and fiber.

• Berries (blueberries, strawberries)
• Leafy greens (spinach, kale, chard)
• Cruciferous vegetables (cauliflower, broccoli, Brussels sprouts)

Unsaturated Fats

Mayo Clinic explains that monounsaturated fats from plants “may lower bad cholesterol and raise good cholesterol.”

• Avocados and avocado oil
• Olive oil
• Nuts and seeds (almonds, walnuts, flaxseeds)

Lean Proteins

Harvard Medical School shares that lean protein foods like the ones below are also sources of vitamins and minerals like iron and zinc. 

• Fish (salmon, sardines)
• Legumes (lentils, chickpeas)
• Tofu and tempeh
• Skinless chicken breasts
• Pork tenderloin

Whole Grains

Whole grains offer fiber, vitamins, and minerals.

• Quinoa
• Brown rice
• Oats

Fermented Foods

Fermentation helps preserve raw foods and involves mixing a salt-based starter with ingredients like cabbage or vegetables. Plus, it’s a source of probiotics. 

• Yogurt
• Kimchi
• Sauerkraut