Spanish PREDIMED investigators demonstrate that a diet rich in polyphenols, omega-3 fatty acids, and fiber activates cellular defense mechanisms, slows DNA damage, and reduces age-related disease risk, offering a practical anti-aging nutritional strategy.

Key points

• 8–13 year lifespan extension linked to polyphenol and omega-3 synergy in PREDIMED trial
• Oleocanthal-rich olive oil and DHA/EPA fats activate autophagy and reduce inflammation
• High-fiber fruits, vegetables, legumes, and nuts support telomere protection and cognitive health

Why it matters: This evidence-based dietary model offers a sustainable, low-risk approach to extend healthy lifespan by targeting cellular aging hallmarks and reducing chronic disease incidence.