These 5 diets could add years to your life even if you have bad genes
New Scientist
February 13, 2026
AI-Generated Deep Dive Summary
Eating according to one of five healthy dietary patterns—such as the Mediterranean diet, plant-based diet, or DASH diet—could add up to three years to your life, even if you carry genetic markers linked to shorter lifespan. A study of over 103,000 individuals found that those following these diets closely were less likely to die during a decade-long follow-up period. These dietary approaches emphasize high intakes of fruits, vegetables, whole grains, and plant-based proteins while minimizing sugary drinks and processed foods.
The research highlights the importance of diet in overriding genetic factors that might otherwise reduce lifespan. Participants who scored highest on adherence to these diets gained an estimated 1.5 to three years of life expectancy compared to those with lower scores. Importantly, this didn’t require perfect adherence—moderate efforts to follow a healthy eating pattern still yielded benefits.
The study attributes the longevity boost to the high fiber and nutrient content in plant-based foods. Fiber supports gut health by producing anti-inflammatory compounds, while vitamins, minerals, and phytonutrients enhance bodily functions like insulin sensitivity and cancer prevention. Conversely, excessive sugar consumption was linked to reduced longevity due to its role in metabolic disorders.
Though the study relied on participants’ self-reported diets over two days, experts note that even this limited data showed significant trends. The findings underscore how dietary choices can counteract genetic risks, offering hope for anyone looking to maximize their lifespan despite hereditary factors. This research matters scientifically because it challenges the notion that genetics are the sole determinant of longevity, emphasizing the power of lifestyle in health outcomes.
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Originally published on New Scientist on 2/13/2026