This is the advice from Dr. Luigi Fontana in his new book, which outlines a scientifically-backed plan to eat more plant-based meals to boost health and longevity.
“A healthy lifespan is about providing your body with the right nutrients to activate cellular repair and gut health,” says Dr. Fontana, Director of the Healthy Longevity Research Program at the University of Sydney, Australia.
“We recommend people start experimenting by switching to two plant-based days per week, trying new recipes, exploring new flavors, and eventually increasing to five days a week,” he adds.
A plant-based diet may hold the key to a long life (Photo: Istock).
According to New York Post, the book builds on Dr. Fontana’s previous research, where he discovered that longevity is driven by two main factors: nutrient-sensing pathways and gut microbiota.
“First, the right foods—mainly plant-based—activate mechanisms that slow aging, reduce inflammation, and enhance metabolism.
Second, without enough fiber-rich plant foods, beneficial gut bacteria die off, weakening immunity and increasing disease risks,” he explains.
However, eating only plants doesn’t guarantee better health. To achieve a balanced, nutrient-rich diet, Dr. Fontana emphasizes that it takes more than just eliminating animal products.
People might cut down on meat but still consume highly processed foods, raising risks for diseases like stroke and dementia, as well as early death.
In one study, researchers found that for every 10% increase in calories from ultra-processed plant-based foods, such as packaged bread, chips, and cereals, participants had a 5% higher risk of heart disease and a 12% increased risk of cardiovascular-related mortality.
Conversely, those who primarily ate minimally processed plant-based foods, such as fruits, vegetables, and pasta, showed reduced risks of cardiovascular diseases and mortality.
“This highlights the importance of not only consuming plant-based foods but also choosing minimally processed options to maximize health benefits,” said lead author Dr. Fernanda Rauber in an interview with Medical News Today.
Dr. Frank B. Hu, a nutrition and epidemiology expert at Harvard T.H. Chan School of Public Health, also recommends diets similar to the Mediterranean diet, healthy plant-based diets, or the Okinawan diet (Japan), all of which are rich in whole foods.
These diets have been shown to reduce risks of chronic conditions like diabetes, heart disease, certain cancers, and even dementia.
According to Insider, the most unique aspect of the Okinawan diet is its daily intake of fresh produce, including plenty of vegetables and fruits. Plants are grown completely naturally, something not easily found even in agricultural countries like Vietnam. Residents eat meat, but it’s seafood freshly caught.
What sets Okinawa apart from other Blue Zones is its modest yet nourishing longevity foods, including brown rice, green tea, shiitake mushrooms, and tofu. Researchers concluded that Okinawans’ extended lifespans result from their natural and healthy diets.
6 Key Food Groups You Should Eat More Of
Experts advise returning to whole foods. To build a healthy, plant-focused, fiber-rich diet that supports longevity, focus on these six key food groups.
First are minimally processed whole grains like brown rice, wheat, and barley. These are high in fiber and offer health benefits such as reducing the risk of type 2 diabetes and heart disease.
Second are legumes like chickpeas and lentils. Naturally low in fat and cholesterol-free, they provide fiber, protein, antioxidants, supporting heart, digestive, and bone health.
Prioritize minimally processed foods (Photo: BlueZone).
Third, incorporate nuts like almonds, cashews, and pistachios. Not only rich in healthy fats, they also provide essential nutrients, including vitamin E, magnesium, and selenium, all contributing to overall health and vitality.
Fourth, consider adding seeds to your diet, such as sesame seeds, sunflower seeds, and chia seeds. These tiny powerhouses can boost protein, fiber, minerals, and heart-healthy fats.
Many types are also rich in manganese, which fights free radicals and protects cells from oxidative damage.
Fifth, for healthy fats, opt for unsaturated choices like extra virgin olive oil and avocados. These can improve blood cholesterol levels, reduce inflammation, stabilize heart rhythms, among other roles.
Sixth, don’t forget to include fruits and vegetables in your diet, especially those with a low glycemic index, like apples, oranges, broccoli, and tomatoes. These digest slowly, aiding weight control, blood sugar management, and reducing risks of chronic diseases.
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