Longevity Nutrition Program
With INRC – the Italian National Institute for Cardiovascular Research – we promote a healthy lifestyle through simple, mindful eating, based on oily fish rich in Omega 3.
Oily fish that supports your health
Omega 3 increases levels of EPA and DHA in the blood and improves the vitality of EPCs (endothelial progenitor cells), circulating stem cells essential for the repair and regeneration of blood vessels.
Eating at least two portions of oily fish per week reduces inflammatory processes and supports the formation of new blood vessels, contributing to the maintenance of cardiovascular health.
Oily fish is accessible and sustainable: a key food for a preventive diet that combines flavour, health and longevity.
Complete our free questionnaire and receive a personalised nutrition plan, created with INRC.
Live better for longer with the Mediterranean Diet
The Mediterranean Diet is recognised by leading international guidelines as the most suitable for heart and metabolic health. Combining it with an active lifestyle is essential to prevent cardiometabolic diseases and support healthy ageing.
Quality foods
It’s based on fresh, seasonal foods typical of the Mediterranean region, such as whole grains, vegetables, fruit, legumes, extra virgin olive oil and oily fish.
Optimal nutritional intake
It’s rich in fibre, vitamins, minerals and unsaturated fats and low in simple sugars and saturated fats.
Health benefits
It helps control weight, improve blood pressure, blood sugar and cholesterol and support longevity.
The 10 golden rules of the Mediterranean Diet
- Have small freuqent meals throughout the day – the CREA Guildelines for a Healthy Diet recommend three main meals and two snacks.
- Avoid long periods of fasting and try to eat at regular times.
- Breakfast is the most important meal of the day, so don’t skip it.
- Control portion sizes and make sure that each main meal of the day includes a source of complex carboydrates, one of high-quality protein, one of healthy fats and one of fibre, in balanced proportions.
Both are foods rich in fibre, which reduce the risk of cardiovascular disease, help control blood sugar levels and nourish the gut microbiota, improving digestion. In addition, by increasing satiety, they can help with body weight control.
Legumes, whether fresh or dried, can be eaten 2-4 times per week and are also a valid alternative to animal protein.
- Always consume 3 portions of fruit and 2 of vegetables per day, preferably fresh and in season.
- At meals, include plenty of vegetables: enjoy them as a starter, side dish, in soups and vegetable stews.
- Try to limit unnecessary seasonings, such as oil, salt and sugar, in order to preserve their natural flavour and nutritional benefits.
- Fruit and vegetables make excellent snacks: healthy and practical to eat throughout the day.
- Vary the colours on your plate: the more varied the mix, the greater the intake of vitamins, minerals and bioactive compounds essential for health.
- Prefer vegetable fats, especially extra virgin olive oil, ideally used raw. Reduce the consumption of animal fats, which are high in saturated fats, to protect heart health.
- Include fish in your meals at least 2–3 times per week, particularly oily fish (anchovies, mackerel, sardines, tuna, trout and salmon). Rich in essential omega 3 fatty acids, fish helps reduce total blood cholesterol and increase HDL cholesterol (so-called “good” cholesterol), protecting the heart and preventing cardiovascular disease. It’s also a valuable source of vitamin D and iodine, essential nutrients for bone health and metabolism.
- Nuts, oilseeds and their oils are also good sources of omega 6 essential fatty acids.
- Avoid sugary drinks, fruit juices and sweets, and limit the addition of sugar, fructose or honey to beverages.
- Choose products with no added sugars or with reduced sugar content. Pay attention to hidden sugars in packaged products, which may appear under different names: raw sugar, dextrose, sugar or corn syrup, fructose or fructose syrup, glucose, concentrated fruit juice, lactose, maltose or malt syrup, honey, invert sugar, molasses, maple syrup.
- Excessive sugar consumption can lead to tooth decay, obesity, diabetes and cardiovascular disease.
- Try to keep total simple sugar intake below 15% of your diet.
- Include a source of protein at both lunch and dinner, giving priority to plant-based sources such as legumes.
- Remember that it is recommended to eat fish at least 2-3 times per week, while limiting red and processed meat.
- Protein should account for 12-20% of total daily energy intake.
- Try to use little salt, preferably iodised. To flavour your dishes, you can use spices, herbs, lemon or vinegar.
- Avoid packaged foods high in salt, such as crisps, sauces or stock cubes.
Calcium is essential for bone health and is found in many foods:
- Milk and dairy products: consume 2 portions of low-fat dairy per day, preferably not together with tea or coffee, which limit calcium absorption.
- Fish eaten with their bones, such as sardines, anchovies and mackerel, as well as other seafood such as squid and octopus.
- Vegetables, dried legumes and nuts. Among vegetables, those particularly rich in calcium include artichokes, broccoli, agretti, chicory and turnip greens.
Water is also an important source of calcium, both mineral and tap water, depending on the geographical area.
- Drink frequently and in small amounts, without waiting until you feel thirsty.
- Sugary drinks do not replace water and contain many other substances, so they should not be included in daily fluid requirements.
- There is no level of alcohol consumption without health risks.
- If you drink alcohol, do so in moderation and preferably with meals: a maximum of 1 unit per day for women and 2 for adult men (1 unit = 125 ml of wine / 330 ml of beer).
Scientific sources: LARN V REVISIONE – 2024 | GUIDELINES FOR HEALTHY EATING – CREA 2018
Beyond diet: health is a complete lifestyle
To protect heart health and live longer, a healthy diet alone is not enough. It’s essential to care for both body and mind through simple daily habits.
Complete our free questionnaire and receive a personalised nutrition plan, created with INRC.
Recipes for longevity
We thank INRC and the faculty of the Department of Medicine and Surgery and the Department of Food and Drug Sciences of the University of Parma for their valuable scientific contribution to this project.
The information on this site is of a general nature and is intended for adults in good health. The content provided – including dietary suggestions, lifestyle guidance, physical activity, supplementation or wellbeing – does not replace in any way the advice of a doctor or other qualified healthcare professionals.
In the presence of diagnosed conditions, specific medical situations, allergies, intolerances, pregnancy or breastfeeding, or if following specific pharmacological or dietary treatments, it is essential to consult your doctor or a specialist before making changes to your lifestyle or diet.
The information provided does not constitute medical prescriptions or personalised therapeutic recommendations and should always be considered in relation to individual needs and each person’s clinical condition.
