Longevity is the ultimate goal behind many of our lifestyle choices, especially when it comes to food.

However, what if the secret to living longer isn't in a miracle supplement or a high-tech gadget but the food you eat every day?

According to a Harvard study, it just might be. Researchers have uncovered powerful links between certain dietary patterns and increased longevity, showing that the foods you eat could play a vital role in how long and how well you live.

For this study, published in "JAMA Internal Medicine", researchers tracked over 75 000 women and 44 000 men for a whopping 36 years.

They found that those who followed one of four specific healthy eating patterns were 20 percent less likely to die during the study period.

Even more strikingly, participants who improved their diets by just 25 percent reduced their risk of dying from cardiovascular disease, cancer, neurodegenerative disease, and respiratory disease by up to 46 percent.

So, what are these longevity-boosting diets?

Let’s unpack the top three, their benefits, and how you can incorporate them into your daily life.

The Mediterranean diet

The Mediterranean diet has long been hailed as one of the healthiest ways to eat, and it’s easy to see why.

Inspired by the traditional eating habits of countries bordering the Mediterranean Sea, this diet focuses on whole, nutrient-dense foods that are rich in antioxidants, healthy fats, and fibre.

The Mediterranean diet includes; fruits and vegetables, fresh, colourful produce are at the heart of this diet.

Whole grains forming part of this diet include quinoa, farro and whole wheat bread, while legumes and nuts such as chickpeas, lentils, almonds, and walnuts are staples.

For healthy fats, olive oil is a star, providing heart-healthy monounsaturated fats.