If living to 100 is on your bucket list, your grocery cart might be the best place to start. A new study published by the European Society of Cardiology suggests that two popular eating patterns—the Planetary Health Diet (PHD) and the Mediterranean Diet—are both linked to significantly lower risks of early death.

Researchers tracked more than 11,000 adults over 14 years and found that those who closely followed either diet had notably lower mortality rates. Participants with the highest adherence to the Planetary Health Diet had a 22% lower risk of death, while those who stuck to the Mediterranean Diet saw a 21% reduction.

What do these diets have in common? Four standout foods: fruits, dairy, unsaturated oils, and nuts. Regular consumption of these was most strongly linked to longevity. At the same time, cutting back on sugary sodas and pastries also helped reduce risk.

The Planetary Health Diet, designed for both personal and environmental health, emphasizes a daily energy intake of about 2,500 kcal. It prioritizes whole grains, legumes, fruits and vegetables, nuts, and unsaturated oils—paired with moderate amounts of dairy, poultry, fish, and starchy vegetables, and very little red meat or added sugar.

The Mediterranean Diet—long hailed as the gold standard for heart and metabolic health—is similar in focus, encouraging seasonal produce, olive oil, legumes, and lean protein, while minimizing red meat.

Lead researcher Dr. Mercedes Sotos Prieto put it simply:

“Higher adherence to both diets was similarly associated with lower all-cause mortality.”

In short, eating smart isn’t just about staying fit—it could be the secret to a longer, healthier life. So, stock up on those nuts and berries—you might just be eating your way to 100.