Eating these nutritious foods could improve healthy aging

Adopting healthy eating habits during middle age has been shown to significantly increase the likelihood of healthy aging, according to a recent study conducted by researchers from the Harvard T.C. Chan School of Public Health, the University of Copenhagen, and the University of Montreal. The study, published in the journal Nature Medicine, found that a diet characterized by a moderate intake of healthy, animal-based foods and a lower intake of ultraprocessed foods could improve the chances of reaching age 70 with good cognitive, physical, and mental health, as well as reduce the risk of major diseases.

The researchers analyzed data from over 105,000 women and men aged 39 to 69 over a 30-year period, drawing from the Nurses’ Health Study and the Health Professionals Follow-Up Study. Participants were scored based on their intake of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and healthy animal-based foods such as fish and certain dairy products. They were also assessed for their consumption of ultraprocessed foods containing added sugars, sodium, and unhealthy fats.

The study found that the diet with the most benefits for healthy aging was the Alternative Healthy Eating Index (AHEI), which was associated with an 86% greater likelihood of healthy aging at 70 years old. The AHEI diet is rich in fruits, vegetables, whole grains, nuts, legumes, and healthy fats, while limiting red and processed meats, sugar-sweetened beverages, sodium, and refined grains. In contrast, participants who consumed more processed foods had a lower likelihood of healthy aging, with processed meats and sugary or diet beverages identified as key contributors to poor health outcomes.

Lead author Anne-Julie Tessier emphasized that there is no one-size-fits-all diet and that healthy eating patterns can be tailored to individual needs and preferences. Co-corresponding author Marta Guasch-Ferré highlighted the importance of promoting dietary patterns rich in plant-based foods with moderate inclusion of healthy animal-based foods to support healthy aging and inform future dietary guidelines.

Sherry Coleman Collins, a food allergy dietitian, praised the study’s findings, noting that they underscore the significance of dietary choices in maintaining health and vitality as individuals age. She emphasized the potential cost savings and improvements in quality of life that can result from adopting healthy eating habits early in life.

While the study was limited to health professionals, further research is needed to confirm the findings with more diverse populations. The study received support from various organizations, including the National Institutes of Health (NIH), the Canadian Institutes of Health Research, the United States Department of Agriculture, and the Novo Nordisk Foundation.

In conclusion, the study provides compelling evidence that adopting healthy eating habits during middle age can have a significant impact on healthy aging outcomes. By prioritizing a diet rich in plant-based foods, with moderate inclusion of healthy animal-based foods and minimal consumption of ultraprocessed foods, individuals can improve their chances of enjoying good health and well-being as they grow older.