For those looking to add healthy years to your life, a highly regarded scientist suggests there’s a remarkably straightforward and accessible rule to follow.
Silvio Garattini – a 97‐year‐old oncologist and pharmacologist – maintains that consuming less food could be fundamental to living longer and remaining healthy in later life. He established the Mario Negri Institute in Bergamo, Italy, and has dedicated decades to researching disease and the ageing process, lending considerable authority to his views.
In an interview with Men’s Health, he explained: « If you eat 30% less, you live 20% longer, » highlighting calorie restriction as a fundamental element of prolonged life. He emphasises that positive lifestyle choices don’t merely benefit individuals, they also reduce strain on families and healthcare systems, since numerous chronic conditions are associated with inadequate nutrition and sedentary behaviour.
According to the World Health Organization, poor diets are responsible for millions of deaths worldwide annually, predominantly through cardiovascular disease, diabetes and cancer.
Regarding his own dietary habits, Garattini adheres to what extensive research validates: consume a well‐balanced diet abundant in diverse nutrients whilst avoiding excess. « Varied means eating a bit of everything to obtain the micro and macronutrients we need, » he explains, and scientific evidence indicates that variety in plant‐based foods correlates with reduced disease risk.
He insists that moderation is equally crucial. Ageing Research Reviews suggests that calorie restriction without malnutrition has been shown to enhance ageing markers and extend lifespan in various animal species, and it’s currently under investigation in humans as well.
Garattini is a fervent supporter of the Mediterranean diet, which is rich in fruits, vegetables, whole grains and fish, and low in red meat and saturated fat. Research indicates that individuals who adhere more closely to the Mediterranean diet tend to have a lower risk of heart disease and are likely to live longer.
A study published in The British Journal of Nutrition discovered that the more rigorously people follow this diet, the lower their risk of mortality from any cause.
Despite trends such as intermittent fasting, Garattini asserts it’s not about when you eat – it’s about your overall consumption. « Some research showed no difference between those who ate freely and those who waited 10 to 12 hours between meals, » he told interviewers, adding: « What matters is eating little. »
Whether you prefer three meals or five, the key takeaway is moderation and nutrient quality, not meal timing. As noted by the NHS, consuming a balanced diet and keeping calorie intake under control are proven methods to reduce the risk of chronic diseases and promote healthy ageing.
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