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Foods for longevity

Common foods ranked from better to worse for how long people live, each by its all-cause mortality figure from the largest review we could find. Tap a pill, answer yours.
Open the bag of foodsEvery food as a bubble, better at the top. Drag one and watch it drift back to where the evidence puts it.

Foods ranked for longevity

Foods ranked for longevity

30%20%10%0%10%20%← more risk · % change in risk · less risk →Ranked better to worse22%#122%#217%#315%#412%#510%#610%#78%#88%#921%#107%#116%#126%#136%#146%#155%#164%#174%#1810%#191%#202%#213%#221%#2312%#243%#2513%#268%#2727%#2828%#2910%#3019%#3121%#3223%#33Everythingelseno single number

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0 of 33 answered

Answer the 33 factors above to see which ones raise your own risk, which sit at the reference, and which the studies have no number for.

Relative mortality, highest versus lowest intake unless the row says otherwise; above the line is lower risk, below it higher.

Sources (29)Schwingshackl L, Schwedhelm C, Hoffmann G, et al., Am J Clin Nutr 2017 · Kwok CS, Gulati M, Michos ED, et al., Eur J Prev Cardiol 2019 · Zhang L, Muscat JE, Chinchilli VM, et al., J Nutr 2024 and 26 moreShow all
  1. [1]D. Aune et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Med, 14(1):207, 2016. doi:10.1186/s12916-016-0730-3 Evidence: High
  2. [2]C. S. Kwok et al. Dietary components and risk of cardiovascular disease and all-cause mortality: a review of evidence from meta-analyses. Eur J Prev Cardiol, 26(13):1415-1429, 2019. doi:10.1177/2047487319843667 Evidence: Moderate
  3. [3]R. Poole et al. Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, 359:j5024, 2017. doi:10.1136/bmj.j5024 Evidence: Moderate
  4. [4]Y. Ke et al. Olive oil intake and cardiovascular disease, cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Food Funct, 15(9):4668-4681, 2024. doi:10.1039/d3fo05246j Evidence: High
  5. [5]R. Ofori-Asenso et al. Association of Spicy Chilli Food Consumption With Cardiovascular and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies. Angiology, 72(7):625-632, 2021. doi:10.1177/0003319721995666 Evidence: Moderate
  6. [6]Y. Kim and Y. Je. Tea consumption and risk of all-cause, cardiovascular disease, and cancer mortality: a meta-analysis of thirty-eight prospective cohort data sets. Epidemiol Health, 46:e2024056, 2024. doi:10.4178/epih.e2024056 Evidence: Moderate
  7. [7]A. Jayedi and S. Shab-Bidar. Fish Consumption and the Risk of Chronic Disease: An Umbrella Review of Meta-Analyses of Prospective Cohort Studies. Adv Nutr, 11(5):1123-1133, 2020. doi:10.1093/advances/nmaa029 Evidence: High
  8. [8]T. Y. Lu et al. Associations of soy product intake with all-cause, cardiovascular disease and cancer mortality: Guangzhou Biobank Cohort Study and updated meta-analyses. Eur J Nutr, 63(5):1731-1745, 2024. doi:10.1007/s00394-024-03363-5 Evidence: Moderate
  9. [9]L. Zhang et al. Consumption of Berries and Flavonoids in Relation to Mortality in NHANES, 1999-2014. J Nutr, 154(2):734-743, 2024. doi:10.1016/j.tjnut.2024.01.002 Evidence: Low
  10. [10]H. Tutunchi et al. Yogurt consumption and risk of mortality from all causes, CVD and cancer: a comprehensive systematic review and dose-response meta-analysis of cohort studies. Public Health Nutr, 26(6):1196-1209, 2023. doi:10.1017/S1368980022002385 Evidence: Moderate
  11. [11]L. Schwingshackl et al. Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr, 105(6):1462-1473, 2017. doi:10.3945/ajcn.117.153148 Evidence: High
  12. [12]H. Hu et al. Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Am J Clin Nutr, 117(1):149-159, 2023. doi:10.1016/j.ajcnut.2022.10.010 Evidence: High
  13. [13]N. Zargarzadeh et al. Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. Adv Nutr, 14(1):64-76, 2023. doi:10.1016/j.advnut.2022.10.009 Evidence: Moderate
  14. [14]D. M. Ba et al. Prospective study of dietary mushroom intake and risk of mortality: results from continuous National Health and Nutrition Examination Survey (NHANES) 2003-2014 and a meta-analysis. Nutr J, 20(1):80, 2021. doi:10.1186/s12937-021-00738-w Evidence: Moderate
  15. [15]M. Zhang et al. Cheese consumption and multiple health outcomes: an umbrella review and updated meta-analysis of prospective studies. Adv Nutr, 14(5):1170-1186, 2023. doi:10.1016/j.advnut.2023.06.007 Evidence: High
  16. [16]R. E. Papp et al. Association of poultry consumption with cardiovascular diseases and all-cause mortality: a systematic review and dose response meta-analysis of prospective cohort studies. Crit Rev Food Sci Nutr, 63(15):2366-2387, 2023. doi:10.1080/10408398.2021.1975092 Evidence: Moderate
  17. [17]Y. Sun et al. Chocolate Consumption in Relation to All-Cause and Cause-Specific Mortality in Women: The Women's Health Initiative. J Acad Nutr Diet, 123(6):902-911.e3, 2023. doi:10.1016/j.jand.2022.12.007 Evidence: Low
  18. [18]L. Pimpin et al. Is Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality. PLoS One, 11(6):e0158118, 2016. doi:10.1371/journal.pone.0158118 Evidence: Moderate
  19. [19]S. M. Mousavi et al. Egg Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-analysis of Prospective Studies. Adv Nutr, 13(5):1762-1773, 2022. doi:10.1093/advances/nmac040 Evidence: Moderate
  20. [20]P. Qin et al. Fried-food consumption and risk of cardiovascular disease and all-cause mortality: a meta-analysis of observational studies. Heart, 107(19):1567-1575, 2021. doi:10.1136/heartjnl-2020-317883 Evidence: Moderate
  21. [21]P. Mullie, C. Pizot, and P. Autier. Daily milk consumption and all-cause mortality, coronary heart disease and stroke: a systematic review and meta-analysis of observational cohort studies. BMC Public Health, 16(1):1236, 2016. doi:10.1186/s12889-016-3889-9 Evidence: Moderate
  22. [22]L. Schwingshackl et al. Potatoes and risk of chronic disease: a systematic review and dose-response meta-analysis. Eur J Nutr, 58(6):2243-2251, 2019. doi:10.1007/s00394-018-1774-2 Evidence: Moderate
  23. [23]P. Saneei, B. Larijani, and A. Esmaillzadeh. Rice consumption, incidence of chronic diseases and risk of mortality: meta-analysis of cohort studies. Public Health Nutr, 20(2):233-244, 2017. doi:10.1017/S1368980016002172 Evidence: Moderate
  24. [24]Z. Chen et al. Artificially sweetened beverage consumption and all-cause and cause-specific mortality: an updated systematic review and dose-response meta-analysis of prospective cohort studies. Nutr J, 23(1):86, 2024. doi:10.1186/s12937-024-00985-7 Evidence: Moderate
  25. [25]Y. B. Zhang et al. Association of Consumption of Sugar-Sweetened Beverages or Artificially Sweetened Beverages with Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Adv Nutr, 12(2):374-383, 2021. doi:10.1093/advances/nmaa110 Evidence: High
  26. [26]S. Swaminathan et al. Associations of cereal grains intake with cardiovascular disease and mortality across 21 countries in Prospective Urban and Rural Epidemiology study: prospective cohort study. BMJ, 372:m4948, 2021. doi:10.1136/bmj.m4948 Evidence: Moderate
  27. [27]H. Ma et al. Adding salt to foods and hazard of premature mortality. Eur Heart J, 43(30):2878-2888, 2022. doi:10.1093/eurheartj/ehac208 Evidence: Low
  28. [28]J. Zhao et al. Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses. JAMA Netw Open, 6(3):e236185, 2023. doi:10.1001/jamanetworkopen.2023.6185 Evidence: High
  29. [29]M. M. Lane et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ, 384:e077310, 2024. doi:10.1136/bmj-2023-077310 Evidence: Moderate

Every food, better to worse

Each figure is the risk of dying from any cause, as printed by the review behind it: the highest versus the lowest intake, or one extra daily serving where that is all the review reported. Figures from different comparisons are a rough guide to order, not exact matches. Stars grade the study (§3 tier: ★★★★ High to ★ Very low).

  1. 1
    Nuts−22% risk of death

    RR 0.78 (95% CI 0.72–0.84), per extra 28 g a day; 15 studies[1]

    Strong evidence · High

  2. 2
    Leafy greens−22% risk of death

    RR 0.78 (95% CI 0.71–0.86), per extra 100 g a day[2]

    Moderate evidence · Moderate

  3. 3
    Coffee−17% risk of death

    RR 0.83 (95% CI 0.79–0.88), 3 to 4 cups a day vs none[3]

    Strong evidence · Moderate

  4. 4
    Olive oil−15% risk of death

    RR 0.85 (95% CI 0.81–0.89), highest vs lowest intake; 2,710,351 people[4]

    Strong evidence · High

  5. 5
    Chili peppers−12% risk of death

    HR 0.88 (95% CI 0.86–0.90), regularly vs under once a week; 4 studies, 564,748 people[5]

    Moderate evidence · Moderate

  6. 6
    Cruciferous vegetables−10% risk of death

    RR 0.90 (95% CI 0.85–0.95), per extra 100 g a day[2]

    Moderate evidence · Moderate

  7. 7
    Tea−10% risk of death

    RR 0.90 (95% CI 0.86–0.95), highest vs lowest intake; 38 studies, 1,956,549 people[6]

    Moderate evidence · Moderate

  8. 8
    Fish−8% risk of death

    RR 0.92 (95% CI 0.87–0.97), per extra 100 g a day[7]

    Moderate evidence · High

  9. 9
    Soy foods−8% risk of death

    HR 0.92 (95% CI 0.88–0.96), highest vs lowest intake[8]

    Moderate evidence · Moderate

  10. 10
    Berries−21% risk of death

    HR 0.79 (95% CI 0.70–0.89), any berries vs none (one US cohort); 37,232 people[9]

    Limited evidence · Low

  11. 11
    Yogurt−7% risk of death

    RR 0.93 (95% CI 0.89–0.98), highest vs lowest intake; 12 studies, 896,871 people[10]

    Moderate evidence · Moderate

  12. 12
    Fruit−6% risk of death

    RR 0.94 (95% CI 0.92–0.97), per extra daily serving[11]

    Strong evidence · High

  13. 13
    Whole grains−6% risk of death

    RR 0.94 (95% CI 0.92–0.97), per extra 30 g a day[12]

    Strong evidence · High

  14. 14
    Legumes−6% risk of death

    HR 0.94 (95% CI 0.91–0.98), highest vs lowest intake; 27 studies, 1,141,793 people[13]

    Moderate evidence · Moderate

  15. 15
    Mushrooms−6% risk of death

    RR 0.94 (95% CI 0.91–0.98), any vs none or little; 5 studies, 601,893 people[14]

    Moderate evidence · Moderate

  16. 16
    Cheese−5% risk of death

    RR 0.95 (95% CI 0.92–0.99), highest vs lowest intake[15]

    Moderate evidence · High

  17. 17
    Vegetables−4% risk of death

    RR 0.96 (95% CI 0.95–0.98), per extra daily serving[11]

    Strong evidence · High

  18. 18
    Poultry−4% risk of death

    RR 0.96 (95% CI 0.93–0.98), highest vs lowest intake[16]

    Moderate evidence · Moderate

  19. 19
    Chocolate−10% risk of death

    HR 0.90 (95% CI 0.84–0.97), 1 or more servings a day vs none (US women); 1 studies, 84,709 people[17]

    Limited evidence · Low

  20. 20
    Butter+1% risk of death

    RR 1.01 (95% CI 1.00–1.03), per 14 g (1 tablespoon) a day; 9 studies, 636,151 people[18]

    Mixed evidence · Moderate

  21. 21
    Dairy overallno all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[19]

    Mixed evidence · Moderate

  22. 22
    Eggs+2% risk of death

    RR 1.02 (95% CI 0.94–1.11), highest vs lowest intake; 25 studies, 2,216,720 people[20]

    Mixed evidence · Moderate

  23. 23
    Fried foods+3% risk of death

    RR 1.03 (95% CI 0.96–1.12), highest vs lowest intake; 6 studies[21]

    Mixed evidence · Moderate

  24. 24
    Fruit juiceno all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[22]

    Mixed evidence · Moderate

  25. 25
    Milk+1% risk of death

    RR 1.01 (95% CI 0.96–1.06), per extra 200 mL a day; 11 studies[23]

    Mixed evidence · Moderate

  26. 26
    Potatoes−12% risk of death

    RR 0.88 (95% CI 0.69–1.12), per extra 150 g serving a day[24]

    Mixed evidence · Moderate

  27. 27
    Sweets and added sugarno all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[25]

    Mixed evidence · Moderate

  28. 28
    White rice−3% risk of death

    RR 0.97 (95% CI 0.88–1.06), highest vs lowest intake; 5 studies[26]

    Mixed evidence · Moderate

  29. 29
    Avocadono all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[27]

    Limited evidence · Low

  30. 30
    Citrus fruitno all-cause figure

    No pooled all-cause mortality figure was found; placed at the neutral line.[28]

    Limited evidence · High

  31. 31
    Diet drinks+13% risk of death

    RR 1.13 (95% CI 1.06–1.21), highest vs lowest intake; 11 studies, 2,196,503 people[29]

    Mixed evidence · Moderate

  32. 32
    Sugary drinks+8% risk of death

    HR 1.08 (95% CI 1.04–1.12), per extra 355 mL (12 oz) a day; 11 studies, 965,851 people[30]

    Moderate evidence · High

  33. 33
    Refined grains+27% risk of death

    HR 1.27 (95% CI 1.11–1.46), 350 g or more a day vs under 50 g (one 21-country cohort); 1 studies, 137,130 people[31]

    Mixed evidence · Moderate

  34. 34
    Salt added at the table+28% risk of death

    HR 1.28 (95% CI 1.20–1.35), always vs never or rarely (one UK cohort); 1 studies, 501,379 people[32]

    Limited evidence · Low

  35. 35
    Red meat+10% risk of death

    RR 1.10 (95% CI 1.04–1.18), higher intake (linear dose-response)[11]

    Moderate evidence · High

  36. 36
    Alcohol+19% risk of death

    RR 1.19 (P < .001, no CI printed), 45 to 64 g a day vs lifetime non-drinkers; 107 studies, 4,838,825 people[33]

    Moderate evidence · High

  37. 37
    Ultra-processed foods+21% risk of death

    RR 1.21 (95% CI 1.15–1.27), higher vs lower intake (umbrella review)[34]

    Moderate evidence · Moderate

  38. 38
    Processed meat+23% risk of death

    RR 1.23 (95% CI 1.12–1.36), higher intake (linear dose-response)[11]

    Strong evidence · High

Bars run from more risk (left) to less risk (right); the centre line is no difference. The order uses the printed figure, with two rules: a figure whose range crosses no difference ranks on the neutral line, and limited or mixed evidence ranks a third of the way from the line toward its figure. A food with no all-cause figure is placed on the neutral line, not by a study number.

Sources (34)
  1. [1]Aune D, Keum N, Giovannucci E, et al., BMC Med 2016 Evidence: High
  2. [2]Kwok CS, Gulati M, Michos ED, et al., Eur J Prev Cardiol 2019 Evidence: Moderate
  3. [3]Poole R, Kennedy OJ, Roderick P, et al., BMJ 2017 Evidence: Moderate
  4. [4]Ke Y, Fan H, Zhao Y, et al., Food Funct 2024 Evidence: High
  5. [5]Ofori-Asenso R, Mohsenpour MA, Nouri M, et al., Angiology 2021 Evidence: Moderate
  6. [6]Kim Y, Je Y, Epidemiol Health 2024 Evidence: Moderate
  7. [7]Jayedi A, Shab-Bidar S, Adv Nutr 2020 Evidence: High
  8. [8]Lu TY, Zhang WS, Jiang CQ, et al., Eur J Nutr 2024 Evidence: Moderate
  9. [9]Zhang L, Muscat JE, Chinchilli VM, et al., J Nutr 2024 Evidence: Low
  10. [10]Tutunchi H, Naghshi S, Naemi M, et al., Public Health Nutr 2023 Evidence: Moderate
  11. [11]Schwingshackl L, Schwedhelm C, Hoffmann G, et al., Am J Clin Nutr 2017 Evidence: High
  12. [12]Hu H, Zhao Y, Feng Y, et al., Am J Clin Nutr 2023 Evidence: High
  13. [13]Zargarzadeh N, Mousavi SM, Santos HO, et al., Adv Nutr 2023 Evidence: Moderate
  14. [14]Ba DM, Gao X, Al-Shaar L, et al., Nutr J 2021 Evidence: Moderate
  15. [15]Zhang M, Dong X, Huang Z, et al., Adv Nutr 2023 Evidence: High
  16. [16]Papp RE, Hasenegger V, Ekmekcioglu C, et al., Crit Rev Food Sci Nutr 2023 Evidence: Moderate
  17. [17]Sun Y, Liu B, Snetselaar LG, et al., J Acad Nutr Diet 2023 Evidence: Low
  18. [18]Pimpin L, Wu JH, Haskelberg H, et al., PLoS One 2016 Evidence: Moderate
  19. [19]Cavero-Redondo I, Alvarez-Bueno C, Sotos-Prieto M, et al., Adv Nutr 2019 Evidence: Moderate
  20. [20]Mousavi SM, Zargarzadeh N, Rigi S, et al., Adv Nutr 2022 Evidence: Moderate
  21. [21]Qin P, Zhang M, Han M, et al., Heart 2021 Evidence: Moderate
  22. [22]Pan B, Ge L, Lai H, et al., Crit Rev Food Sci Nutr 2022 Evidence: Moderate
  23. [23]Mullie P, Pizot C, Autier P, BMC Public Health 2016 Evidence: Moderate
  24. [24]Schwingshackl L, Schwedhelm C, Hoffmann G, et al., Eur J Nutr 2019 Evidence: Moderate
  25. [25]Huang C, Liang Z, Ma J, et al., Nutrition 2023 Evidence: Moderate
  26. [26]Saneei P, Larijani B, Esmaillzadeh A, Public Health Nutr 2017 Evidence: Moderate
  27. [27]Pacheco LS, Li Y, Rimm EB, et al., J Am Heart Assoc 2022 Evidence: Low
  28. [28]Aune et al., Int J Epidemiol 2017 Evidence: High
  29. [29]Chen Z, Wei C, Lamballais S, et al., Nutr J 2024 Evidence: Moderate
  30. [30]Zhang YB, Jiang YW, Chen JX, et al., Adv Nutr 2021 Evidence: High
  31. [31]Swaminathan S, Dehghan M, Raj JM, et al., BMJ 2021 Evidence: Moderate
  32. [32]Ma H, Xue Q, Wang X, et al., Eur Heart J 2022 Evidence: Low
  33. [33]Zhao J, Stockwell T, Naimi T, et al., JAMA Netw Open 2023 Evidence: High
  34. [34]Lane MM, Gamage E, Du S, et al., BMJ 2024 Evidence: Moderate

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