The average life expectancy in the United States is 77.5 years, according to the Centers for Disease Control and Prevention . For women, that average is 80.2 years, and for men the average is a bit lower: 74.8 years.
Living a long, healthy life comes down to making healthy lifestyle choices–especially your diet. If you are attempting to eat a healthy diet to add years to your life, you’ve probably made an effort to pack your meals with plenty of whole grains, fruits, vegetables, healthy fats and protein.
“Proteins are essential to the human body because they are the building blocks of body tissue, and one of the three main fuel sources (including carbohydrates and fats) necessary for our survival,” says Martha Theran, MS, RD, registered dietitian and educator at Pritikin Longevity Center.
However, there is one type of protein that may be doing more harm to your health than good.
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The ‘Healthy’ Habit Taking Years Off Your Life
If you are eating lots of protein that comes from animal sources (including beef, chicken, pork and more), you may unknowingly be taking years off your life.
“Research indicates that a high intake of animal protein, particularly from processed red meat, was linked to heart disease, certain cancers, gout, adverse cholesterol levels, and increased mortality rates,” says Maria Emerick, MS, RDN, LD or Homegrown Nutrition in Honolulu, Hawaii. “These associations significantly increase with unhealthy behaviors, including smoking, heavy alcohol drinking, obesity, and/or physical inactivity.”
Another study published in Cell Metabolism found that middle-aged adults who consume large amounts of animal protein have a fourfold increase in cancer and diabetes mortality risk, adds Theran.
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What To Eat Instead
Replacing animal protein with plant-based alternatives is linked to reduced mortality, highlighting the importance of protein sources for longevity. “Plant proteins like beans, legumes, nuts, seeds, and whole grains are lower in saturated fat and cholesterol, higher in fiber, and associated with a lower risk of cancer, hypertension, and diabetes compared to meat eaters,” says Emerick.
Good plant-based protein options include legumes (15-18 grams per cup), tofu (15-20 grams per 3.5 ounces), and quinoa (8 grams per cup), along with nuts like almonds (6 grams per ounce).
Your goal should be to aim for a balanced diet where about 10-35% of your daily calories come from protein, depending on your activity level and individual needs.
And if you're concerned about missing essential nutrients (like B-12, iron, or omega-3 fatty acids), consider a multivitamin or specific supplements after consulting with a healthcare professional.
“It's best to meet most nutrient needs through a diverse diet, but supplements can help fill in gaps if necessary,” says Emerick.
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Nutrition Tips To Add Years To Your Life
Looking for more nutrition tips that could add years to your life? Start with these ones.
Reduce your calorie intake
Eating fewer calories is one way to increase your lifespan. “Reducing calorie intake, without causing nutritional deficiencies, has been shown to have significant effects on health and longevity,” says Emerick. “Evidence suggests that caloric restriction may promote better hormonal balance, improve cardiovascular health, and enhance the body’s ability to handle stress and repair cellular damage.”
Eat a Mediterranean Diet
The Mediterranean diet focuses on healthy fats (like olive oil), lean proteins (fish), and a high intake of fruits, vegetables, and whole grains.
“Research shows that this diet is linked to lower rates of heart disease and improved longevity,” says Theran. “Incorporate olive oil, fish twice a week, and 5 or more servings of vegetables daily. Among all the food groups, vegetables provide the most essential nutrients for promoting longevity. Rich in vitamins, minerals, antioxidants, and fiber, vegetables play a crucial role in maintaining overall health and longevity.
Try intermittent fasting
Intermittent fasting, alternating between time periods of eating and fasting, could also extend your life.
“Some studies have also indicated that intermittent fasting—a form of dietary restriction—can offer similar protective effects against age-related diseases,” says Emerick.
Cut back on processed foods, snacks, and beverages
Your favorite convenience foods are also not helping you live longer.
“These processed options often contain high levels of added sugars, unhealthy fats, sodium and preservatives, which can contribute to weight gain and metabolic issues, such as obesity, diabetes, and heart disease,” says Emerick. “Instead, opt for whole, unprocessed foods—such as fruits, vegetables, whole grains, and lean proteins—that are nutrient-dense, provide essential vitamins, minerals, and fiber that promote satiety, help regulate blood sugar levels, and support long-term health.”
Get in more movement
The more you move your body, the more years you may live. “Research shows that reducing sedentary time and increasing daily activity through natural movement can extend lifespan, which includes all activities except exercise and sleep,” says Emerick. “Incorporating 2.5 hours of light activity daily (gardening, playing with pets, household chores) or standing for five minutes every half hour can boost natural movement and improve health.”
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