What is the 'Planetary Health Diet'? New study reveals the foods that could help you live to 100

If you’ve ever dreamt of blowing out 100 candles on your birthday cake, a new study might hold the secret—no passport required. Researchers have found that following a diet called the Planetary Health Diet (PHD), combined with elements of the Mediterranean Diet, could significantly lower your chances of early death. And the best part? It all comes down to four simple, delicious foods.

Blue Zones—those mystical-sounding pockets of the planet where people routinely live into their 90s and beyond—have fascinated longevity researchers for decades. From the sun-kissed coast of Sardinia to the serene hills of Okinawa, these areas boast unusually high numbers of centenarians.

But now, researchers suggest you don’t need to relocate to Japan or Costa Rica to live longer. The secret might be as close as your dinner plate.

Introducing the Planetary Health Diet
According to a research titles ' Planetary health diet and Mediterranean diet associated with similar survival and sustainability benefits' published in European Society of Cardiology, the PHD involves energy intake of around 2,500 kcal/day and focuses primarily on high consumption of fruits and vegetables, whole grains, legumes, nuts and unsaturated oils; moderate intake of dairy, starchy vegetables, poultry and fish; and low consumption of saturated fats, red meat and added sugars.

In essence, it’s a lifestyle choice that’s good for your body and the planet.

Alongside the PHD, the Mediterranean Diet continues to maintain its throne in the world of longevity science. Rich in seasonal fruits and vegetables, nuts, legumes, and olive oil—with lean proteins and limited red meat—it has long been associated with reduced risks of heart disease, obesity, and diabetes.

This study confirms its enduring power: people who adhered to this diet showed a 21% lower risk of death over the study period.

The Fabulous Four: Foods That Could Add Years to Your Life
While both diets promote overall well-being, researchers zoomed in on four key dietary components associated with reduced mortality risk: fruits, dairy, unsaturated oils, and nuts. These foods, when consumed regularly, were found to have a profound impact on longevity.

In contrast, the study found that reducing intake of sugary sodas and pastries also played a role in lowering the risk of early death.

Conducted over 14 years, the study tracked more than 11,000 adults with an average age of 47.5. Participants were scored based on their adherence to both the Planetary Health and Mediterranean diets. By the end of the monitoring period, over 1,100 participants had passed away—but those who followed these diets closely had a markedly lower risk.

Those in the top third for PHD adherence had a 22% lower mortality risk, while those committed to the Mediterranean Diet showed a 21% decrease.

A Diet Worth Living For
Dr. Mercedes Sotos Prieto, a lead researcher on the project, summed it up best: " Higher adherence to both diets was similarly associated with lower all-cause mortality."

In short, eating smart isn't just about looking good or shedding pounds—it might be the key to seeing your 100th birthday. So the next time you're making a grocery list, think like a centenarian-in-training. A handful of nuts, a spoonful of yogurt, some fruity delights, and a drizzle of heart-healthy oil could be your recipe for a longer, fuller life.