Diet quality & life expectancy
A plant-forward, minimally-processed diet is a cornerstone of every long-lived population.
Why it matters (the mechanism)
Vegetables, legumes, whole grains and healthy fats lower inflammation and cardiovascular risk; ultra-processed food and excess red meat raise them.
The evidence
A Mediterranean-style pattern can add 4+ healthy years and cut cardiovascular events by about 30% (PREDIMED, NEJM 2013; Harvard T.H. Chan School). Beans feature daily in all five Blue Zones.
What to do
- Build most meals around vegetables, legumes and whole grains.
- Use olive oil and nuts as primary fats; eat fish rather than red/processed meat.
- Cut ultra-processed foods and sugary drinks โ the biggest single dietary win for most people.
- Adopt the pattern ~70%+ of the time; consistency beats perfection.
And the chance of reaching 100?
Your odds of reaching 100 rise steeply with your overall forecast. As an illustration, a forecast age of 85 implies roughly a 6.7% chance of reaching 100; a forecast of 92 implies around 21%. Factors like diet quality shift where your forecast lands. Get your personal figure in the calculator.
These figures are population-average estimates from peer-reviewed research, applied on top of the official life-table baseline for your country, sex and birth cohort โ the US Social Security Administration period life tables, the UK Office for National Statistics, and the WHO Global Health Observatory. They describe statistical tendencies, not personal certainties, and are not medical advice.
Other factors
Frequently Asked Questions
See how diet quality and everything else combine in your forecast โ plus your chance of reaching 100.
Life Expectancy Calculator โ