A recent study conducted by researchers from Harvard T.H. Chan School of Public Health, University of Copenhagen, and University of Montreal has found that a diet rich in plant-based foods and low in ultra-processed items significantly enhances the chances of aging healthily. The research, set to be published in Nature Medicine on March 24, highlights that adhering to healthy dietary patterns from midlife could lead to a higher likelihood of reaching 70 years of age without chronic diseases and maintaining cognitive, physical, and mental health.
The study analyzed data from over 105,000 participants, aged 39-69, from the Nurses’ Health Study and the Health Professionals Follow-Up Study, spanning 30 years. Participants’ diets were evaluated based on their adherence to eight recognized healthy dietary patterns, including the Alternative Healthy Eating Index (AHEI), the Alternative Mediterranean Index (aMED), and the Dietary Approaches to Stop Hypertension (DASH), among others. These diets emphasize the consumption of fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes, with some allowing low to moderate intake of healthy animal-based foods like fish and certain dairy products.
The findings revealed that 9.3% of the study population aged healthily. The AHEI diet emerged as particularly effective, with those in the highest quintile of adherence showing an 86% greater likelihood of healthy aging at 70 years and a 2.2-fold higher likelihood at 75 years compared to those in the lowest quintile. The Planetary Health Diet Index (PHDI), which also focuses on minimizing environmental impact by favoring plant-based over animal-based foods, was another leading diet for promoting healthy aging.
Conversely, higher intake of ultra-processed foods, particularly processed meats and sugary or diet beverages, correlated with lower chances of healthy aging. “Our findings suggest that dietary patterns rich in plant-based foods and moderate in healthy animal-based foods may promote overall healthy aging,” said Marta Guasch-Ferré, one of the study’s co-corresponding authors and an associate professor at the University of Copenhagen.
The study underscores the impact of diet on the quality of life in older age and could influence future dietary guidelines. “Our findings also show that there is no one-size-fits-all diet. Healthy diets can be adapted to fit individual needs and preferences,” added lead author Anne-Julie Tessier from the University of Montreal.
However, the researchers noted limitations in their study, primarily that the participants were all health professionals, which may not represent the general population. Further research across diverse socioeconomic statuses and ancestries is suggested to validate these findings more broadly.
The research was supported by multiple grants from institutions such as the National Institutes of Health, the Canadian Institutes of Health Research, the United States Department of Agriculture, and the Novo Nordisk Foundation, among others.
