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Best Diets and Eating Practices for Health and Longevity

Updated: Apr 11

There is no single diet or eating practice that is best for health and longevity. Key considerations for many are eating practices that support weight management and diets that are anti-inflammatory.

Certain trends stand out when it comes to dietary health:

  • A focus on whole (or minimally processed) foods.

  • Rich in plants, whole grains, beans and legumes.

  • A focus on fibre and phytonutrients.

  • Higher in polyunsaturated and monounsaturated fats; lower in saturated fats.

  • Less 'red' meat.

  • Include fermented products.

And food should be enjoyable, including the occasional slice of cake or ice cream! (dependent on your goals, of course)

The terms diet and eating practice are often used interchangeably, but it is worth understanding the difference.

Diet: generally referring to short term eating patterns, specific food choices or temporary restrictions in eating choices.
Eating Pattern: a long-term approach to eating that reflects overall dietary habits and preferences.

In this article we share some of the diets, eating patterns that have proven health benefits and link to their individual pages.

Stay Healthy,



The UK Biobank study is delivering valuable information on diet specifics, to support our eating choices...


Rich in whole foods and much beloved for its Western and Eastern mediterranean tastes, a well studied longevity diet...

Mediterranean diet

Traditional Asian diets (eating patterns), not the modern versions, provide similar health

benefits to the Mediterranean diet...

traditional Asian diets


Singapore has a tradition of food culture that, amidst the pressures of modern eating practices, still delivers health and longevity...


A diet scientifically designed to reduce hypertension...

DASH diet

A diet that focuses on brain health, to prevent Alzheimer's and dementia...

MIND diet brain health

A diet designed to reduce cholesterol and improve cardiovascular health...

Portfolio Diet cholesterol

What you may notice that all the above diets are plant-based (this does not have to mean excluding all animal products) diets, leading to improved health outcomes across the board...

vegan vegetarian plant based flexitarian

Enjoying a nutritionally dense diet and maintaining a healthy weight are cornerstones of physical health and vitality. To maximise long-term health outcomes cardiovascular exercise and strength training are vital, as is quality sleep. These can also lead to better mental health outcomes. Finally, let's not neglect our social health – having a good circle of close friends that can support you is important.

Stay Healthy,



Achieve Your Health and Longevity Goals

Your health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & vitality. Longevity and lifestyle medicine is an area that has always been of interest to us and our clients.

Take the first step. Contact us to arrange an introductory call, to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.

Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.

Want to put recommendations into action? Learn more about our programmes for individuals or teams.


Related Studies

Cordova R, Viallon V, Fontvieille E, Peruchet-Noray L, Jansana A, Wagner KH, Kyrø C, Tjønneland A, Katzke V, Bajracharya R, Schulze MB, Masala G, Sieri S, Panico S, Ricceri F, Tumino R, Boer JMA, Verschuren WMM, van der Schouw YT, Jakszyn P, Redondo-Sánchez D, Amiano P, Huerta JM, Guevara M, Borné Y, Sonestedt E, Tsilidis KK, Millett C, Heath AK, Aglago EK, Aune D, Gunter MJ, Ferrari P, Huybrechts I, Freisling H. Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: a multinational cohort study. Lancet Reg Health Eur. 2023 Nov 14;35:100771. doi: 10.1016/j.lanepe.2023.100771. PMID: 38115963; PMCID: PMC10730313.

Glenn AJ, Lo K, Jenkins DJA, Boucher BA, Hanley AJ, Kendall CWC, Manson JE, Vitolins MZ, Snetselaar LG, Liu S, Sievenpiper JL. Relationship Between a Plant-Based Dietary Portfolio and Risk of Cardiovascular Disease: Findings From the Women's Health Initiative Prospective Cohort Study. J Am Heart Assoc. 2021 Aug 17;10(16):e021515. doi: 10.1161/JAHA.121.021515. Epub 2021 Aug 4. PMID: 34346245; PMCID: PMC8475059.

Ekmekcioglu C. Nutrition and longevity - From mechanisms to uncertainties. Crit Rev Food Sci Nutr. 2020;60(18):3063-3082. doi: 10.1080/10408398.2019.1676698. Epub 2019 Oct 21. PMID: 31631676.

Ferro Y, Mazza E, Salvati M, Santariga E, Giampà S, Spagnuolo R, Doldo P, Pujia R, Coppola A, Gazzaruso C, Pujia A, Montalcini T. Effects of a Portfolio-Mediterranean Diet and a Mediterranean Diet with or without a Sterol-Enriched Yogurt in Individuals with Hypercholesterolemia. Endocrinol Metab (Seoul). 2020 Jun;35(2):298-307. doi: 10.3803/EnM.2020.35.2.298. Epub 2020 Jun 24. PMID: 32615714; PMCID: PMC7386117.

Chiavaroli L, Nishi SK, Khan TA, Braunstein CR, Glenn AJ, Mejia SB, Rahelić D, Kahleová H, Salas-Salvadó J, Jenkins DJA, Kendall CWC, Sievenpiper JL. Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-analysis of Controlled Trials. Prog Cardiovasc Dis. 2018 May-Jun;61(1):43-53. doi: 10.1016/j.pcad.2018.05.004. Epub 2018 May 26. PMID: 29807048.


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