When we think about living a long and healthy life, many people assume it’s mostly about genetics, however, studies show it may only account for 10–30% of your lifespan. That means the biggest influence on how long (and how well) you live comes from the choices you make every day, including what you eat, how active you are, and the environment around you.
Thanks to medical advances and public health improvements, life expectancy has more than doubled in the past 150 years in the United States, from under 40 years in the 1860s, to nearly 79 years today. Much of that increase originally came from lowering infant and childhood deaths. Now, with more people living well into their 80s and beyond, the focus has shifted to reducing chronic diseases like heart disease, diabetes, and cancer.
Poor diet is now one of the leading causes of illness and death worldwide. Large global studies have shown that not eating enough fruits, vegetables, and whole grains and eating too much salt and processed meat contributes to millions of deaths each year. In fact, improving diet could prevent nearly half of the heart-related deaths in the U.S. A plant-rich diet, filled with whole foods like leafy greens, berries, nuts, legumes, and whole grains, has been consistently linked to longer life, lower disease risk, and even better brain health.
Speaking of brain health, dementia (including Alzheimer’s disease) is one of the fastest-growing causes of death. Research increasingly points to the role of inflammation, poor circulation, and metabolic issues like high blood sugar and cholesterol in disease progression. Diets rich in antioxidants and plant-based nutrients, like the MIND diet, are linked to slower cognitive decline and reduced Alzheimer’s risk.
Good nutrition doesn’t just help you live longer, it helps you feel better while you do it. Chronic conditions often lead to disability and lower quality of life, and many of them are preventable. Plant-forward diets are associated with fewer prescription medications, lower rates of obesity, and fewer complications from diseases like diabetes and high blood pressure. These diets also support healthy aging by helping preserve muscle mass and function, especially when paired with regular exercise and adequate protein from sources like legumes, tofu, and nuts.
Ultimately, the secret to a longer, healthier life isn’t found in your genes, it’s in your daily habits. Diets based on whole, plant-based foods help prevent disease, support brain and heart health, and improve quality of life well into older age.