Att äta för ett långt liv

The world's longest-lived communities, from Okinawa to Sardinia, eat in remarkably similar ways, even though their cuisines look very different.

Mostly plants

Beans, vegetables, whole grains and herbs form the foundation of nearly every longevity diet. Meat appears, but as a side rather than the centre of the plate.

Eat until 80% full

Okinawans call it hara hachi bu. Stopping before you are completely full is one of the simplest habits linked to healthy ageing.

Share the table

Meals in these communities are social. Eating slowly with family and friends supports digestion, mood and a sense of belonging.

Bring it home

Add one extra portion of vegetables a day, swap refined grains for whole ones and make one meal a week a shared, unhurried occasion.