Science
Food & Longevity: What 30 Years of Research Tells Us
Tessiere et al. (2025) in Nature Medicine followed 105,015 people for 30 years to identify which foods promote — and which accelerate — aging across 6 health dimensions.
by Evida Life · Published April 13, 2026 · 12 min read
The study that mapped food to aging
In January 2025, Tessiere et al. published one of the most comprehensive nutritional studies in the history of medicine. Published in Nature Medicine — one of the world's most prestigious scientific journals — the study followed 105,015 participants across two of the most rigorous and long-running cohort studies ever conducted: the Nurses' Health Study (begun in 1976) and the Health Professionals Follow-up Study (begun in 1986). 1
Over 30 years of follow-up, the researchers tracked what participants ate (using detailed food frequency questionnaires updated every 4 years) and measured their health outcomes across 6 dimensions: overall healthy aging, cognitive function, physical function, mental health, freedom from chronic disease, and survival to age 70.
The result is the most complete picture we have of how individual foods relate to long-term aging outcomes. Not a single food group. Not a single health dimension. But 60+ specific foods mapped against 6 different measures of healthy aging, based on decades of rigorous data collection.
The food & longevity heatmap
The heatmap below shows the strength and direction of association between each food and each health dimension. Green indicates a positive association (more of this food = better aging outcomes), red indicates a negative association (more = worse outcomes), and gray indicates no meaningful association.
| Food | Healthy Aging | Cognitive | Physical | Mental Health | Disease-free | Survived 70 |
|---|---|---|---|---|---|---|
| Fruit | +4 | +3 | +3 | +3 | +4 | +3 |
| MUFA:SFA ratio | +3 | +3 | +3 | +2 | +3 | +3 |
| Whole grains | +3 | +3 | +3 | +2 | +3 | +3 |
| Vegetables | +3 | +2 | +3 | +2 | +3 | +3 |
| Added unsaturated fat | +2 | +2 | +2 | +2 | +2 | +3 |
| Leafy greens | +2 | +3 | +2 | +2 | +2 | +2 |
| Nuts | +2 | +2 | +2 | +1 | +2 | +2 |
| Nuts & legumes | +2 | +2 | +2 | +1 | +2 | +2 |
| Dark-yellow vegetables | +2 | +2 | +2 | +1 | +2 | +2 |
| Vegetable oils | +2 | +1 | +2 | +1 | +2 | +2 |
| Berries | +1 | +2 | +1 | +2 | +1 | +1 |
| Yogurt | +1 | +1 | +1 | +1 | +1 | +1 |
| Low-fat dairy | +1 | +1 | +1 | · | +1 | +1 |
| Olive oil | +1 | +1 | +1 | +1 | +1 | +1 |
| Other vegetables | +1 | +1 | +1 | +1 | +1 | +1 |
| Omega-3 fatty acids | +1 | +2 | +1 | +1 | +1 | +1 |
| PUFA | +1 | +1 | +1 | +1 | +1 | +1 |
| Beans | +1 | +1 | +1 | +1 | +2 | +1 |
| Tomatoes | +1 | +1 | +1 | +1 | · | · |
| Coffee & tea | +1 | +1 | · | · | +1 | · |
| Wine | · | +1 | · | +1 | · | +1 |
| Fruit juices | · | +1 | · | · | +1 | · |
| Total dairy | · | · | · | · | · | +1 |
| Coffee | · | +1 | · | · | · | +1 |
| Legumes | · | +1 | +1 | +1 | +1 | +1 |
| Tea | · | · | · | +1 | +1 | +1 |
| Soy | +1 | · | +1 | +1 | +1 | +1 |
| Fish & seafood | · | +1 | · | · | · | +1 |
| Fast & fried foods | · | -1 | -1 | -1 | -1 | -1 |
| Beer | · | -1 | -1 | · | · | -1 |
| Eggs | · | · | -1 | -1 | · | · |
| Animal fat | · | · | -1 | -1 | · | · |
| Cheese | · | · | · | · | · | -1 |
| Pizza | · | -1 | · | -1 | · | · |
| Butter | · | -1 | -1 | -1 | -1 | -1 |
| Total alcohol | · | -1 | -1 | -1 | · | -1 |
| Potatoes | · | -1 | · | · | · | · |
| Sugary beverages & juices | -1 | -1 | -1 | -1 | -1 | -1 |
| High-fat dairy | -1 | -1 | -1 | -1 | -1 | -1 |
| Snacks | -1 | · | · | · | · | -1 |
| Poultry | -1 | -1 | -1 | -1 | -1 | -1 |
| Sweets & desserts | -1 | · | · | · | -1 | · |
| Refined grains | -1 | -1 | -1 | -1 | -1 | -1 |
| Starchy vegetables | -1 | -1 | -1 | -1 | -1 | -1 |
| Sugar-sweetened beverages | -1 | -1 | -1 | -1 | -1 | -1 |
| Liquor | -1 | -1 | -1 | -1 | -1 | -1 |
| Low-energy beverages | -1 | -1 | -1 | -1 | -1 | -1 |
| Added sugar & juices | -1 | -1 | -1 | -1 | -1 | -1 |
| French fries | -1 | -1 | -1 | -1 | -1 | -1 |
| Organ meats | -1 | -1 | -1 | -1 | -1 | -1 |
| Misc. animal foods | -1 | -1 | -1 | -1 | -1 | -1 |
| Creamy soup | -1 | -1 | -1 | -1 | -1 | -1 |
| Saturated fat & trans fats | -2 | -1 | -1 | -1 | -2 | -2 |
| Unprocessed red meat | -2 | -1 | -1 | -1 | -2 | -2 |
| Margarine | -1 | -1 | -1 | -1 | -1 | -1 |
| Butter & margarine | -1 | -1 | -1 | -1 | -1 | -1 |
| Processed meat | -2 | -2 | -2 | -2 | -2 | -2 |
| Red & processed meats | -2 | -2 | -2 | -2 | -2 | -2 |
| Sodium | -1 | -2 | -2 | -1 | -2 | -2 |
| Total meats | -2 | -2 | -2 | -2 | -2 | -2 |
| Trans fats | -3 | -3 | -3 | -2 | -3 | -3 |
Tessiere et al. (2025), Nature Medicine — 105,015 participants, 30 years of follow-up. Associations adjusted for confounders including age, BMI, physical activity, smoking, alcohol, and total calorie intake.
How to read the heatmap
The scores range from -3 (strong negative association) to +4 (strong positive association). The color intensity indicates the strength: dark green (+3, +4) means a strong, consistent protective effect; dark red (-2, -3) means a strong, consistent harmful effect. A dot (·) means no meaningful association was found.
These are associations, not proof of causation — but with 30 years of data, 105,015 participants, and careful adjustment for confounders, the patterns are among the most reliable dietary evidence available.
The top performers: foods that protect
The data reveals a remarkably consistent pattern at the top of the heatmap:
Fruit (+4 across most dimensions) — The single strongest association with healthy aging. Fruit consumption was positively linked to cognitive function, physical function, mental health, disease prevention, and survival — more consistently than any other food group. The polyphenols, fiber, vitamins, and minerals in whole fruits appear to protect virtually every system in the body.
Whole grains (+3 across most dimensions) — Whole grains were among the strongest protectors, particularly for disease-free aging and physical function. The fiber content feeds beneficial gut bacteria, the B vitamins support cellular metabolism, and the low glycemic impact helps maintain insulin sensitivity.
Vegetables (+3 across most dimensions) — Broad vegetable intake was consistently protective, with leafy greens showing especially strong associations for cognitive health. Dark-yellow vegetables (carrots, sweet potatoes, squash) showed independent benefits, likely driven by carotenoids.
Nuts and legumes (+2 across most dimensions) — Nuts showed consistent benefit across all dimensions. Legumes (beans, lentils, chickpeas) were particularly strong for disease-free aging and survival. These are staple foods in all five Blue Zones — the world's longest-lived populations.
MUFA:SFA ratio (+3 across most dimensions) — The ratio of monounsaturated to saturated fats was one of the strongest predictors. Higher MUFA (from olive oil, avocados, nuts) relative to SFA (from butter, cheese, meat) was consistently associated with better aging outcomes.
The bottom of the heatmap: foods that harm
The negative end of the heatmap shows an equally consistent pattern:
Trans fats (-3 across all dimensions) — The single most consistently harmful dietary component. Trans fats (from partially hydrogenated oils, margarine, fried foods, commercial baked goods) showed strong negative associations with every health dimension. They promote inflammation, impair cholesterol metabolism, and damage blood vessels at a molecular level.
Processed and red meat (-2 across all dimensions) — Processed meats (bacon, sausage, deli meats, hot dogs) showed strong negative associations across all 6 dimensions. Unprocessed red meat was also negative but slightly less consistently. The mechanisms include: heterocyclic amines and nitrosamines (carcinogens formed during processing), heme iron (promotes oxidative stress), saturated fat, and TMAO production by gut bacteria.
Sugar-sweetened beverages (-1 across all dimensions) — Sugary drinks were negative across the board. They contribute empty calories, spike blood sugar, promote insulin resistance, and have been linked to cognitive decline.
Refined grains (-1 across all dimensions) — White bread, white rice, and other refined grains showed consistent negative associations — in contrast to their whole grain counterparts which were strongly positive. Refinement strips the fiber, B vitamins, and phytochemicals that drive the health benefits.
The mixed middle: context matters
Some foods showed mixed results depending on the health dimension:
Dairy showed minimal association overall. Low-fat dairy was mildly positive; high-fat dairy was mildly negative. Yogurt stood out as the one dairy product with consistently modest benefits — possibly due to its probiotic content.
Fish and seafood were mildly positive for cognitive health and survival but neutral or mildly negative for other dimensions. The omega-3 benefits appear to be offset by environmental contaminants (mercury, PCBs) and saturated fat content in some fish.
Eggs were neutral to mildly negative, with the strongest negative signal for physical and mental health dimensions. The cholesterol and choline content (which gut bacteria convert to TMAO) may explain the mixed results.
Coffee and tea showed mild benefits for cognitive health and disease prevention but were neutral for other dimensions. The polyphenol content likely drives the benefits.
What this means for your plate
The heatmap paints a remarkably clear picture. The foods that consistently promote healthy aging are whole, minimally processed plant foods: fruit, vegetables, whole grains, legumes, nuts, and healthy oils. The foods that consistently harm are processed meats, refined grains, added sugars, and trans fats.
This aligns with every major prospective cohort study, every Blue Zones analysis, and every long-term dietary intervention trial. The dietary pattern that emerges from 30 years of data on 105,015 people is essentially a whole-food, predominantly plant-based diet — rich in fiber, polyphenols, and unsaturated fats, and low in processed foods, saturated fats, and added sugars.
30 years. 105,015 people. 6 health dimensions. The signal is clear. A whole-food, predominantly plant-based diet is the most consistently associated with healthy aging across every dimension measured. This isn't one opinion or one study — it's the largest body of evidence ever assembled on the relationship between food and aging.
1 Reference
- 1Dietary patterns and healthy aging in the Nurses' Health Study and Health Professionals Follow-up StudyTessiere A.J. et al.·Nature Medicine· 2025study
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