For those eager to extend their lifespan with healthier years, a leading scientist offers a surprisingly simple strategy that is both accessible and effective.

Silvio Garattini, a distinguished 97-year-old oncologist and pharmacologist, proposes that eating less could be a key to a longer, healthier life. As the founder of the Mario Negri Institute in Bergamo, Italy, Garattini has spent decades delving into the intricacies of disease and ageing, giving significant weight to his insights.

During a conversation with Men’s Health, Garattini stated, “If you eat 30% less, you live 20% longer,” underscoring calorie reduction as a cornerstone for extended longevity. He highlights that making healthier lifestyle choices not only benefits individuals but also alleviates pressure on families and healthcare systems. Many chronic diseases are linked to poor nutrition and inactive lifestyles.

Statistics from the World Health Organization reveal that unhealthy diets contribute to millions of deaths each year globally, primarily due to cardiovascular diseases, diabetes, and cancer.

Garattini shares his own dietary practices, aligning with well-supported research: consuming a balanced diet rich in a variety of nutrients, while steering clear of overindulgence. “Varied means eating a bit of everything to obtain the micro and macronutrients we need,” he notes, with studies showing that a diverse intake of plant-based foods can lower disease risk.

He stresses that moderation is equally important. Research published in Ageing Research Reviews indicates that calorie restriction without malnutrition has been observed to improve ageing markers and increase lifespan in different animal species, and current studies are exploring its effects in humans.

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.