The Atlantic recipe for long life: fresh food, daily activity, strong connections

In northwestern Spain, in the province of Ourense (Galicia), there is an unusually large number of people who have passed the 100 mark. A team of Spanish researchers interviewed and examined them to understand what these centenarians have in common - in their plates, daily routines and habits. The result is a portrait of longevity, where the key features are: the traditional "South European Atlantic Diet" (SEAD), seasonal home cooking, physical activity "throughout life", self-sufficiency and strong social networks.

Background

Europe is rapidly aging, and interest in “natural models” of healthy longevity is growing along with the number of people over 90-100 years old. Along with the well-known “blue zones” (Sardinia, Okinawa, etc.), epidemiologists are increasingly finding local clusters of long-livers in regions with stable food traditions, seasonal home cooking, a low proportion of ultra-processed foods, and close social ties. Northwest Spain – Galicia – is one of these places: there is a strong culture of gardening and food sharing, fish and seafood regularly appear on the table, and the “Atlantic” version of the Southern European Atlantic Diet (SEAD) is still widespread.

Over the last 10-15 years, research has shifted its focus from “single superfoods” to dietary patterns. This approach better reflects the reality that foods are eaten in combinations, and it is these combinations that shape the metabolic and anti-inflammatory profile of the diet, “feed” the microbiota, and influence vascular and cognitive health. Galicia is characterized by simple home cooking and seasonality: vegetables, legumes, whole grains, fish/seafood, moderate dairy, olive oil; fewer sugary drinks and processed snacks. Together, this reduces “dietary noise” (excess salt/sugar/trans fats) and maintains metabolic flexibility, which is associated with a lower risk of CVD, type 2 diabetes, and, as a result, a higher likelihood of living to very old age in relatively good functional condition.

Diet is only part of the pattern, however. Centenarians often live in environments with natural daily activity (“movement for a cause,” rather than formal fitness), stable sleep-wake patterns, low levels of social isolation, and strong “social capital”—the mutual support of family and neighbors. These factors reduce chronic stress, support cognitive function, and reduce the likelihood of depression—important mediators between lifestyle and survival in very old age.

Finally, to distinguish the romance of tradition from the real contribution of lifestyle, we need field data on what people over 100 eat and how they live, how they prepare and distribute food, how much they move, and how their relationships are structured. Observational studies in such regions help to describe the “portrait of longevity” and formulate testable hypotheses for interventions: what of the SEAD pattern and associated practices (seasonality, home cooking, daily activity, social inclusion) is transferable to other populations, and what is a unique feature of the local context.

How it was studied

• Mixed design study: retrospective, cross-sectional, with quantitative and qualitative parts. First, 261 people aged 100+ were identified in Ourense; the analysis included 156 for the quantitative part and 25 for the in-depth interviews.
• The aim is to identify factors associated with healthy longevity (rather than just the number of years lived) and to understand the contributions of diet, lifestyle and context.

The Southern European Atlantic Diet (SEAD) may not sound as familiar as "Mediterranean," but in Galicia it's a daily occurrence: lots of fresh produce, little processed food, an emphasis on seafood and fish, vegetable dishes, whole grains, dairy and olive oil - all in keeping with the season and local traditions. According to regional data, Galicia is the leader in fresh food consumption and the worst in ultra-processed food in Spain, and SEAD is generally associated with a reduced risk of cardiovascular disease and even overall mortality.

What do the centenarians of Ourense have in common - "a short list of a long life"

• Seasonality and "your own product". The basis of the diet is home-grown vegetables, fruits, greens, some protein - from the sea; they cook simply, eat according to the season.
• Culture of self-sufficiency. Personal garden/orchard, sharing products with neighbors and relatives, community practices of “shared table”.
• Daily natural activity. No "fitness 3 times a week": routine rural chores, walking, simple but regular exercise.
• Social connections and "shoulders". Family, neighbors, community rituals - support and meaning that protect against loneliness and stress.
• Hard work as a trait. The authors specifically note "industriousness": the habit of doing things and maintaining a sleep/wakefulness regime.

A notable detail is alcohol. In the famous "blue zone" of Sardinia, moderate wine with meals is the norm; but in Ourense, centenarians hardly drink at all - consumption is episodic and "anecdotal". This is a good example of how long-term patterns have local variations.

Why SEAD might work

• Freshness > factories. Less ultra-processed - less extra salt/sugar/trans fats.
• Seafood and fish. Omega-3 and microelements support blood vessels and anti-inflammatory balance.
• Vegetables/grains/legumes: Fiber, polyphenols, and resistant starch “feed” the microbiota and metabolic flexibility.
• Olive oil and dairy. Sources of "soft" fats and calcium in traditional quantities.
• Routine and portion sizes. Eating as a ritual, not snacks "on the run": soft calorie "savings" without strict diets.

What is important to understand here (and not overestimate)

• This is an observational study: it shows associations, not causation. But the signal is replicable: CEAD has already been associated with a lower risk of heart attack, some cancers, and overall mortality in European samples and in intervention clusters in Galicia.
• Context matters. Diet is only part of the picture, alongside exercise, sleep, stress, relationships, and even personality.
• There are no universal recipes. It is difficult to “copy” Ourense in a metropolis, but the principles are translatable: freshness, seasonality, simple cooking, “movement through life” and social inclusion.

Practical conclusions "for tomorrow"

• Shift your diet towards SEAD logic: more fresh and seasonal, fish/seafood 2-3 times a week, simple dishes, less factory-made food.
• Build activity into your day: stairs, walking, “small loads” every day instead of rare “feats”.
• Maintain connections: dinners with family, neighbors, mutual assistance - this is not “romanticism”, but a buffer against loneliness and depression.
• A conscious attitude towards alcohol: Ourense's example shows that "wine is a must" is a myth: longevity can be achieved without it.

Conclusion

García-Vivanco P. et al. analyzed the diet and behavior of 100+ residents in the province of Ourense and concluded that longevity there is a “pattern” of SEAD nutrition, an active and simple routine, and dense social networks. For science, this is another argument in favor of the “diet + lifestyle + community” connection - and a reminder that the recipe for longevity rarely fits into a single pill or superfood.

Source: García-Vivanco P. et al. Exploring the Dietary Patterns and Health Behaviors of Centenarians in Ourense (Spain): Adherence to the Southern European Atlantic Diet. Nutrients, 2025; 17(13):2231