A healthy diet focused on plant-based foods, minimal ultra-processed foods, and low to moderate amounts of animal-based foods can increase the likelihood of reaching age 70 without developing chronic diseases, according to a new study published in Nature Medicine. This study analyzed the diets of over 105,000 individuals in midlife and found that less than 10% had achieved “healthy aging” by age 70, meaning they were free of major chronic conditions, depression, and had good cognitive and physical function. Eating healthy, including diets such as the Mediterranean diet, plant-based diets, and those designed to lower inflammation or blood pressure, was associated with a higher chance of healthy aging.
The study evaluated participants over a 30-year period and found that the Alternative Healthy Eating Index, which promotes consuming vegetables, fruits, and limiting red and processed meats, was strongly linked to healthy aging. Other diets evaluated also emphasized fruits, vegetables, and whole grains over red and processed meats.
While past research has shown the benefits of vegetarian or vegan diets, this study suggests that middle-aged individuals may not need to be fully vegetarian to maintain good health. Maintaining a healthy weight, regular physical activity, managing stress, and avoiding smoking are also important factors in healthy aging.
The study did not address whether a healthy diet in midlife can reverse the effects of a poor diet in childhood or young adulthood, but researchers hope to explore this in future studies. Overall, the findings emphasize the importance of diet in promoting good health and quality of life as individuals age.
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