The food you eat could be a bigger factor in aging than you might think. New research published in Nature Medicine suggests that adopting healthy eating patterns can significantly influence healthy aging, even more so than physical activity, body weight, or smoking habits.
Frank B. Hu, M.D., Ph.D., professor of nutrition at Harvard T.H. Chan School of Public Health, who co-authored the study, explains that the study stands out by examining the impact of overall healthy eating patterns on health as we age, instead of focusing on specific diets for longevity. The findings indicate that regardless of your weight, exercise habits, or smoking status, a healthy diet is independently linked to healthier aging.
The Study and Its Findings
The study tracked the diets and health outcomes of over 105,000 men and women, aged 39 to 69, over 30 years. Participants filled out questionnaires about their adherence to eight different healthy dietary patterns, including plant-based diets, the DASH (Dietary Approaches to Stop Hypertension) diet, and the MIND diet (a combination of the Mediterranean and DASH diets). The study also gathered information about exercise, sleep, smoking, and mental health.
The results were compelling. Only 9.3% of participants aged healthfully by the time they reached 70, defined as being free of major chronic diseases and maintaining physical, mental, and cognitive health. The study showed that the better a person adhered to a balanced, nutritious diet during midlife, the more likely they were to age healthily.
Alternative Healthy Eating Index (AHEI): People who followed this diet, rich in plant-based foods, whole grains, and healthy proteins, had an 86% higher chance of healthy aging at 70, and more than twice the chance of aging healthily by 75, compared to those who ate fewer of these foods.
Planetary Health Diet Index (PHDI): This diet, which emphasizes plant-based foods and limits animal-based products, also showed excellent results for healthy aging.
On the other hand, diets high in ultra-processed foods and sugary drinks were associated with a reduced likelihood of healthy aging.
What Foods Are in the AHEI and PHDI?
AHEI Diet: The AHEI promotes high intakes of fruits, vegetables, whole grains, nuts, legumes, and unsaturated fats. It includes moderate amounts of healthy animal-based proteins (e.g., skinless chicken, turkey, fish rich in omega-3s) and limits red and processed meats (e.g., bacon and cold cuts). It encourages a balanced plate: one-quarter whole grains, one-quarter healthy protein, and one-half fruits and vegetables.
PHDI Diet: Similar to AHEI, but with a stronger focus on plant-based foods. The PHDI diet excludes most animal-based products, especially red meat, in favor of whole plant foods like grains, vegetables, and legumes.
Why These Diets Are Great for Aging
Both the AHEI and PHDI diets emphasize whole foods high in fiber and phytonutrients (natural beneficial compounds found in plants) and are low in saturated fat and added sugars. These types of diets contribute to:
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Improved blood pressure and cholesterol levels
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Lower levels of systemic inflammation
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Better blood sugar control
Chronic inflammation is associated with numerous diseases, including rheumatoid arthritis, Parkinson’s disease, Crohn’s disease, and depression—all of which can worsen as we age. By managing inflammation through a healthy diet, individuals may reduce the risk of these debilitating conditions.
The Bottom Line
The study underlines that following a plant-based diet or one that emphasizes healthy foods can extend life expectancy and improve the quality of life by reducing the risk of chronic diseases. However, the study also makes it clear that there is no one-size-fits-all approach to longevity. Dr. Hu encourages flexibility: you can mix and match nutritious foods from various diets to suit your preferences. Whether it’s a fully plant-based diet or a moderate amount of healthy animal-based proteins, the key is to focus on whole, unprocessed foods.
While a healthy diet plays a critical role, it doesn’t replace other habits such as regular exercise. A holistic approach that combines healthy eating with physical activity is essential for maintaining a long, healthy life.
Takeaway
For a longer, healthier life, prioritize whole foods, reduce processed food intake, and incorporate plant-based foods into your meals. Healthy eating habits can make a significant difference in how you age—physically, mentally, and cognitively.
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