In recent years, health and wellness have become unnecessarily complicated. Instead of focusing on the habits we know actually move the needle, people chase shortcuts, miracle fixes and the latest ‘game-changing’ trend. More often than not, it’s a waste of both time and money.
Nutrition is one of the clearest examples. Too many people are focused on supplements and fashionable diets instead of building a genuinely balanced way of eating. In the process, we lose sight of the fundamentals – and of what many experts still consider the best diet for longevity.
The World’s Best Diet for Longevity
‘Perhaps the ideal diet for heart health is actually far simpler than most of us imagine,’ says cardiologist Dr Aurelio Rojas. ‘We tend to assume that if something is more difficult, more complex or more exclusive, it must be better – but that isn’t necessarily true.
‘Take the Mediterranean diet, for example. It’s part of our culture and has been followed for thousands of years. At its core, it’s a natural way of eating built around home-cooked meals, fresh ingredients and minimally processed foods,’ Dr Rojas adds.
And he has a point. The Mediterranean diet – which is really part of a broader lifestyle – centres around extra virgin olive oil as its primary fat source, while prioritising fruit, vegetables, legumes and nuts. It also includes regular servings of fish, particularly oily fish, alongside quality protein sources such as eggs, dairy and smaller amounts of meat. Wholegrains are favoured, while ultra-processed foods and added sugars are kept to a minimum.
‘It’s the dietary pattern that has consistently shown the greatest benefits not just for heart health, but for overall wellbeing, brain health and longevity too,’ says Rojas. ‘It’s no coincidence that some of the regions with the highest life expectancy in the world are found around the Mediterranean basin. Diet plays a major role in that.’
All the Benefits of the World’s Best Diet for Longevity
As the cardiologist explains, research has shown that the Mediterranean diet can significantly reduce cardiovascular risk – lowering the likelihood of heart attack, stroke and cardiovascular-related death by up to 30%. It’s also linked to improved cholesterol levels and better metabolic health, while helping to protect the brain by reducing the risk of cognitive decline and neurodegenerative disease.
The diet has also been shown to reduce chronic inflammation and support healthy weight management, largely because it’s filling, sustainable and doesn’t rely on extreme restriction.
‘It works because it targets the fundamental pillars of health,’ says Rojas. ‘It reduces inflammation and oxidative stress, improves vascular function and supports healthy hormonal balance. The Mediterranean diet isn’t just about eating well – it’s about living longer and living better.’
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Álvaro Piqueras is an expert in sports and for the last five years he has specialized in fitness, nutrition and other health topics. Try to keep up to date with new research and trends in the fields you dominate so that you can rigorously share the training routine that can inspire a change in your habits, the properties of the foods that should be part of your diet or the scientific findings that can improve the physical and mental well-being of people like you.
He began his career in local and regional media in the land of Don Quijote, specifically in Albacete. From there, he made the leap to national media after an enriching stint at a wonderful independent advertising agency with the name of the Beatles’ song (GettingBetter), although he always kept his journalistic vocation intact.
Hence, he pursued his dream of working for some of the country’s leading publishing groups such as Prisa, Vocento and now also Hearst. Perhaps you have read him in the digital version of Diario As, covering a multitude of topics, or in ABC and other publications of the group, preparing reports on branded content for major brands, multinationals and institutions. And if you haven’t had the chance, now is the time to do it at Men’s Health and Runner’s World.
How could it be otherwise, he confesses to being a sports lover and from a very young age he has tried disciplines as diverse as athletics, soccer, basketball, tennis, cycling or swimming. Sometimes feeling the adrenaline rush of competition, and sometimes simply enjoying the benefits of physical activity. Now he has given up functional exercises and boxing because he is certain that the bag is unable to hit him back.
Graduated in Advertising and Public Relations from the University of Alicante, he also has specific training in management and management of social networks, strategic planning and graphic design. Lately he has entered the universe of generative artificial intelligence applied to journalism, but he swears and perjures that he does not use it professionally because, among other considerations, he continues to enjoy every word he writes after 20 years of experience in the communication sector.