Adopting a plant-based diet could be the key to enhancing longevity—provided it’s done properly.

This intriguing assertion comes from Dr. Luigi Fontana in his latest book, which outlines a scientifically supported strategy for incorporating more plant-derived meals into your diet to improve both health and lifespan.

“Achieving healthy longevity involves providing your body with essential nutrients that promote cellular repair and gut health,” Dr. Fontana stated, as the director of the Healthy Longevity Research Program at the University of Sydney. “I suggest that individuals start by incorporating two plant-based days into their week, exploring new recipes and flavors, and gradually increasing that to five days.”

The book, titled Plant Power: The Essential Plant Food Guide to Enrich Your Health, builds upon Fontana’s previous findings, which emphasized two crucial elements influencing longevity: nutrient-sensing pathways and the gut microbiome.

“By choosing the right foods—particularly those centered around a mainly plant-based diet—you can activate biological processes that slow aging, reduce inflammation, and boost metabolism,” he elaborated. “Additionally, a lack of fiber-rich plant foods can deplete beneficial gut bacteria, compromising immunity and elevating disease susceptibility.”

However, simply switching to a plant-based diet doesn’t ensure better health outcomes. Many ultra-processed items like Oreos, Ritz crackers, and even Spicy Sweet Chili Doritos may be vegan but lack real nutritional value.

“It’s important to understand that maintaining a balanced, nutritious diet involves more than just eliminating animal products,” Fontana noted. “Some individuals may remove meat but still consume a diet loaded with ultra-processed foods, which can heighten the risk of conditions like stroke, dementia, and early death.”

Research outlined in one study indicated that a 10% rise in calorie consumption from plant-based ultra-processed foods—such as packaged breads, chips, and cereals—was associated with a 5% greater risk of heart disease and a 12% increased likelihood of cardiovascular-related mortality.

In contrast, individuals who focused on primarily consuming whole, plant-based foods—like fruits, vegetables, and pasta—experienced a reduced risk of heart-related diseases and death.

“This highlights the significance of not just including plant-based foods in your diet but specifically selecting those that are minimally processed to enhance health benefits,” Dr. Fernanda Rauber, the lead study author, explained to Medical News Today.

Many individuals who transition to a plant-based lifestyle often lean towards refined carbohydrates, unhealthy fats, and excessive salts, such as white bread, instant noodles, and ready-to-eat meals, as noted by Healthy Longevity Chef Marzio Lanzini, who operates the metabolic kitchen at the University of Sydney’s Charles Perkins Centre.

“Instead, we advise returning to whole foods,” he emphasized. Lanzini has contributed over 80 plant-based recipes to *Plant Power*, which include delightful options like vegetarian meatballs.

To foster a healthy, predominantly plant-based, fiber-rich diet that promotes longevity, Fontana and Lanzini recommend emphasizing six essential food groups. First, include minimally processed whole grains such as brown rice, wheat, and barley. These grains are high in fiber and can help reduce the risk of type 2 diabetes and cardiovascular illness.

Next, incorporate legumes like beans, chickpeas, and lentils. Naturally low in fat and cholesterol-free, these foods provide essential fiber, protein, and antioxidants that support heart, digestive, and bone health.

Also, make sure to include a variety of nuts such as almonds, cashews, and pistachios. These nutrient-dense foods are abundant in healthy fats as well as vital nutrients like vitamin E, magnesium, and selenium, all of which contribute positively to overall health.

Additionally, consider adding a variety of seeds like sesame, sunflower, and chia to your meals. These tiny yet mighty components can enhance your intake of protein, fiber, minerals, and heart-healthy fats. Many seeds are also filled with manganese, which is known for combating free radicals and safeguarding your cells from oxidative stress.

When choosing healthy fats, focus on unsaturated options like extra-virgin olive oil and avocados. These fats can lead to improved cholesterol levels, reduced inflammation, and stabilized heart functions, among other vital roles.

Finally, enhance your diet with plenty of fruits and vegetables, particularly low-glycemic options such as apples, oranges, broccoli, and tomatoes. These foods digest slowly, helping with weight management, blood sugar regulation, and lowering the risk of chronic diseases.